Skip to main content

Bridge

Pose

bridge pose photo

What is Bridge Pose?

English Name: Bridge Pose
Sanskrit Name: Setu Bandhasana (pronounced SAY-too bahn-DAH-suh-nuh)
Category: Foundational, Backbend, Gentle to Intermediate

Bridge Pose, or Setu Bandhasana, is a grounding backbend performed while lying on the back. This pose gently opens the chest, hip flexors, and shoulders while strengthening the glutes, hamstrings, and lower back. It also stimulates the nervous system and promotes calm, making it both energizing and restorative depending on how it’s practiced.

A staple in many yoga styles—from Hatha and Iyengar to Restorative and Vinyasa—Bridge Pose can be adapted for beginners and advanced practitioners alike. Its versatility makes it ideal as a preparatory pose for deeper backbends or as a soothing, heart-opening posture on its own.

Benefits of Bridge Pose

 

  • Opens the Chest & Shoulders: Counteracts slouching and poor posture
  • Strengthens the Posterior Chain: Engages glutes, hamstrings, and lower back
  • Improves Spinal Flexibility: Encourages gentle spinal extension
  • Stimulates Organs: Boosts circulation and digestion
  • Calms the Nervous System: Activates the parasympathetic system, reducing stress

How to Practice Bridge Pose

  1. Begin lying on your back with knees bent and feet flat, hip-width apart.
  2. Place your arms alongside your body, palms facing down.
  3. Walk your feet close to your sit bones so your fingertips can lightly touch your heels.
  4. Press into your feet and arms to lift your hips on an inhale.
  5. Keep thighs parallel and gently engage your glutes and inner thighs.
  6. Optionally, interlace your hands underneath your back and roll your shoulders underneath.
  7. Breathe deeply and hold for 5–10 breaths.
  8. To release, unclasp your hands (if bound) and slowly roll down one vertebra at a time on an exhale.
bridge pose how to graphic

Alignment Tips & Cues for Bridge Pose

bridge pose alignment

Alignment Tips:

  1. Keep knees aligned over ankles; don’t let them splay out
  2. Press evenly through both feet, especially the inner edges
  3. Lengthen the tailbone toward the knees to avoid lower back compression
  4. Keep neck long and chin slightly tucked
  5. Ground the arms for stability and lift

Simple & Effective Cueing Suggestions:

  • “Root through your feet and lift through your heart.”
  • “Imagine your thighs hugging toward one another.”
  • “Tuck your tailbone slightly to support the low back.”
  • “Lift the chest without over-arching the back.”
  • “Breathe into the front of the body—expand with each inhale.”

Contraindications

 

  1. Neck or Spine Injury: Avoid or practice with support and supervision
  2. Recent Surgery (spine, neck, heart, or abdominal): Get medical clearance
  3. Knee Pain: Use props or modify to avoid strain
  4. Glaucoma or Eye Pressure Issues: Avoid deep inversion versions
  5. Pregnancy (late stages): Avoid lying flat on the back or modify accordingly

Modifications & Variations of Bridge Pose

 

Modifications

  • Use a Block: Place a yoga block under the sacrum for supported Bridge
  • Feet on Blocks: For tight hips or hamstrings, elevate feet slightly
  • Hands Flat or Arms Extended: If interlacing the hands is uncomfortable, keep arms straight
  • Neck Sensitivity: Keep gaze directly upward and avoid turning the head

Variations

  • One-Legged Bridge: Extend one leg up toward the ceiling for added strength challenge
  • Wheel Prep: Use Bridge as preparation for full Wheel Pose (Urdhva Dhanurasana)
  • Dynamic Bridge: Flow with breath—lift on the inhale, lower on the exhale
  • Restorative Bridge: Use props (block under sacrum, blanket under shoulders) for a passive hold

Common Mistakes to Avoid

 

  1. Splaying Knees or Feet: Keep feet and knees parallel and hip-width
  2. Overarching the Back: Engage core and glutes to support the lumbar spine
  3. Holding Breath: Maintain slow, rhythmic breathing throughout
  4. Neck Compression: Avoid lifting too high or turning the head
  5. Collapsing on Release: Lower slowly with control to protect the spine

When to Avoid or Modify Bridge Pose

 

  • Spinal Conditions: Practice with a teacher or choose gentle alternatives
  • High Blood Pressure or Eye Issues: Avoid active inversion-style variations
  • Pregnancy: Modify or choose side-lying or elevated versions
  • Knee or Hip Sensitivity: Use props and avoid pushing through pain
  • Fatigue or Restorative Practice: Use a block and extend the duration passively

Why Practice Bridge Pose?

 

Bridge Pose is a supportive and versatile backbend that blends strength, flexibility, and introspection. Whether used as a warm-up, a peak pose, or a restorative shape, Setu Bandhasana helps open the heart and spine while grounding the body and calming the mind. It’s accessible, adaptable, and beneficial for practitioners of all levels.

Frequently Asked Questions

Can I practice Bridge Pose if I have back pain?

Yes—with modifications. Try a supported Bridge using a block and avoid forcing the lift.

Is Bridge Pose restorative or active?

It can be either. Practice actively for strength or use props for a restorative variation.

How do I deepen the pose?

Engage the legs more fully, interlace the hands and roll onto the shoulders, or try one-legged variations for a greater challenge.

Related Poses:

Beginner
Forward Folds
Foundational Poses
Child’s Pose

Free Classes, Tutorials & More
Download the YogaRenew App

Explore classes & pose tutorials for any style, format, duration or experience level with a free account in the YogaRenew app. Or subscribe and gain access to workshops, live classes and more.

Close Menu