सेतु बन्ध सर्वाङ्गासन

Bridge Pose

Setu Bandha Sarvangasana

Bridge is often the first backbend people learn. It strengthens the back of the body and opens the front, and can be made restorative with a block.

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Hold: 5–8 breaths
Level: Beginner
Family: Backbend, supine
Focus: Glute strength and chest opening
Works: Glutes
Hamstrings
Chest
Hip flexors
You’ll need: Block under sacrum, Block between thighs
Found in: Hatha, Gentle

“Press the feet, lift the hips”
“Knees stay hip-width”
“Neck stays still”

Step by step

How to do Bridge Pose

StartLie on your back with knees bent and feet flat.

1
Lie on your back, knees bent, feet hip-width and parallel, heels close to the hips.
2
Rest arms by your sides, palms down.
3
Press through the feet and lift the hips toward the ceiling.
4
Keep knees pointing forward, not splaying out.
5
Roll the shoulders slightly under and broaden the chest.
6
Optionally interlace the hands under the back.
7
Keep the neck still and gaze toward the ceiling.
Out
Coming out. Release the hands and roll down slowly, one vertebra at a time.

Breath

Inhale to lift; breathe steadily while holding; exhale to roll down.

Focus

Glute strength and chest opening

Why practise it

Strengthens the buttocks, hamstrings and back of the body; stretches the chest, shoulders and the fronts of the hips; and is an accessible first backbend. The supported version is a deeply restful pose at the end of practice.

Go deeper

Bridge Pose: what to know

Getting the feet right

Lie on your back with the knees bent and the feet flat, hip-width apart. Slide the heels in until your fingertips can just brush them, so the ankles sit roughly under the knees. Too far away and the hamstrings cramp; too close and the knees push forward. Keep the feet parallel and the knees pointing straight ahead as you lift.

Supported Bridge with a block

For a restorative version, lift the hips and slide a block under the sacrum, the flat bony area at the base of the spine, not under the lower back. Start on the lowest height, rest the arms by your sides and stay for one to five minutes. To come out, lift the hips, remove the block and lower slowly.

Block flat (lowest) for a gentle opening, on its side for more
Legs can stay bent or stretch out along the floor
If the lower back complains, lower the block or bend the knees

Bridge vs glute bridge vs Wheel

Yoga Bridge: held for several breaths, with the chest lifting towards the chin and the shoulders drawn under
Glute bridge: a fitness exercise, usually done in repetitions, focused on squeezing the buttocks
Wheel (Urdhva Dhanurasana): the full backbend, pushing up onto the hands and feet; sometimes called a full bridge in gymnastics

Keep the neck safe

In Bridge the weight rests on the shoulders and feet, and the back of the neck should stay free. Don’t turn the head to look around while the hips are lifted. If the neck feels pressed, lower the hips a little or place a thin folded blanket under the shoulders.

Alignment

Cues & common mistakes

Aim for Knees over ankles, thighs parallel, weight on shoulders and feet — not the neck.

Teacher’s cues

“Press the feet, lift the hips”
“Knees stay hip-width”
“Neck stays still”

Watch out for

Turning the head while lifted, knees splaying, and pushing up from the lower back rather than the legs.

Make it yours

Easier, harder, supported

Easier

Place a block under the sacrum for Supported Bridge. Keep the lift low.

Variations

Single-leg Bridge
Supported Bridge

Props

Block under sacrum
Block between thighs

In a sequence

Where it fits in a flow

Good to know

Questions

Why do my hamstrings cramp in Bridge?

Feet may be too far from the hips. Walk them closer and press through the heels.

How long should I hold Bridge Pose?

Five to eight breaths for the active pose, repeated two or three times. Supported Bridge can be held for several minutes.

Is Bridge Pose good for back pain?

It strengthens the buttocks and back of the legs, which support the lower back, and many people find it helpful. Keep the lift low and ask a professional if you have a diagnosed condition.

Can I do Bridge Pose in pregnancy?

Often in early pregnancy. Later on, many guidelines advise limiting time lying flat on your back, so keep holds short or use a supported version with your midwife’s agreement.

Should I clasp my hands under my back?

Only if the shoulders are comfortable. Clasping helps lift the chest; keeping the arms flat by the sides is equally valid.

In the tradition

Setu means bridge, bandha lock; in classical sequences it follows shoulderstand.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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