सेतु बन्ध
Supported Bridge
Supported Bridge offers the benefits of a backbend with almost no effort — a favourite in restorative classes.
- Hold
- 1–5 minutes
- Level
- Beginner
- Family
- Restorative, supine
- Focus
- Restorative backbend
- Works
- Chest
- Hip flexors
- Lower back
- You’ll need
- Block
- Found in
- Hatha
- “Rest on the block”
Step by step
How to do Supported Bridge
StartLie on your back with knees bent.
- 1
Lie on your back, feet hip-width, knees bent.
- 2
Lift the hips and slide a block under the sacrum (flat bony area).
- 3
Lower the weight onto the block.
- 4
Rest the arms by your sides.
- 5
Relax and breathe.
- Out
Coming out. Lift hips, remove the block and lower slowly.
Breath
Relaxed, natural breathing.
Focus
Restorative backbend
Why practise it
Gently opens chest and hips; restful.
Go deeper
Supported Bridge: what to know
Where the block goes
The block goes under the sacrum, the flat bony area at the base of the spine just above the tailbone, not under the lower back. If you feel pressure in the lumbar spine, slide the block down towards the tailbone. Start on the lowest height; the restful version of this pose should feel easy enough to stay in for several minutes.
How to do Supported Bridge
- Lie on your back with the knees bent and the feet hip-width apart, close to the buttocks
- Press into the feet and lift the hips
- Slide a block, on its lowest height, under the sacrum
- Lower the weight of the hips onto the block and let the arms rest by the sides, palms up
- Keep the feet flat, or extend the legs one at a time for more stretch in the hip flexors
- Stay for 1 to 5 minutes; to come out, press into the feet, lift the hips, remove the block and lower down slowly
Supported Bridge vs Bridge
- Bridge: an active pose, with the legs and glutes working to hold the hips up
- Supported Bridge: the block takes the weight, so it is a restful pose
- Supported Bridge is often used in restorative and Yin classes, or as a gentle counter-pose
Making it work for you
Use the lowest block height, or a folded blanket, if the lower back feels pinched. Avoid turning the head while the hips are lifted; the neck should stay still. Avoid it with a neck injury, and in later pregnancy, or if lying on your back is uncomfortable, choose a side-lying rest instead.
Alignment
Cues & common mistakes
Aim for Block under the sacrum, not the lower back.
Teacher’s cues
- “Rest on the block”
Watch out for
Block under the lumbar spine.
Make it yours
Easier, harder, supported
Use the lowest block height.
- Legs extended over the block
- Block
In a sequence
Where it fits in a flow
BeforeBridge Pose
This poseSupported Bridge
AfterKnees-to-Chest
Good to know
Questions
What is Supported Bridge Pose good for?
Gently opening the chest and the fronts of the hips in a restful position.
Where do I put the block in Supported Bridge?
Under the sacrum, the flat bone at the base of the spine, not under the lower back.
What height should the block be?
Start on the lowest height. Go higher only if it stays comfortable for the lower back.
How long should I stay in Supported Bridge?
1 to 5 minutes, depending on comfort.
Why does my lower back hurt in Supported Bridge?
The block is probably too high or too far up the back. Lower it or slide it towards the tailbone.
A restorative adaptation of Bridge.
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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