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Wheels and Wild Things may catch more air, but we’re big fans of the basic Bridge Pose. A little Setu Bandhasana counters the effects of long hours spent sitting and slouching, making it a valuable part of a home asana practice for yoga beginners.
Bridge Pose also has plenty to offer to more experienced yogis, even if they can do deeper backbends. After years of forward bending and hip opening, some yogis develop pain in their SI joints. This can be due to overstretching the ligaments around the sacrum, so they no longer support the joint adequately. Strengthening the support muscles in poses like Bridge can help.
Step-by-Step Instructions for Bridge Pose
- Lie on your back with your knees bent toward the ceiling and the soles of your feet flat on the mat, hips-width apart and parallel to each other.
- Reach down with your fingertips and make sure you can skim your heels. This should set up your posture so that when you press your hips up, your knees are over your ankles.
- Press into the soles of your feet and firm your glutes to lift your pelvis away from the floor. You can do this on an inhalation to get the buoyant feeling of lifting or on an exhalation for more power. Experiment with both and see which one you prefer.
- Tuck your shoulders under one at a time to lift your chest.
- Interlace your fingers behind your back, hold onto the edges of your mat, or bring your palms face down or face up on the mat.
- Keep your knees over your ankles. Imagine holding a block between your knees (or take a block between them before you press up) to keep the knees from splaying out. Continue to lift your pelvis toward the ceiling.
- Keep your gaze toward the ceiling and your head and neck still.
- Stay in the posture for several breath cycles. When you are ready to come down, release your hands if they are interlaced and lower your hips back to the floor on an exhalation.
🧘 Tip from a Yogi
"While an active Bridge Pose is great for strengthening your glutes and thighs, you can easily transform this into a Restorative experience by slipping a block under your sacrum for support. This allows your chest to expand over a longer hold time. Pick the version of Bridge that suits your practice today, or include both!"
Setu Bandhasana Basics
Sanskrit Meaning: Setu (Bridge) Bandha (Lock) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Pose Category: Backbend
Props: Yoga Block
Bridge Pose Benefits
- Improves spinal mobility
- Opens the chest
- Stretches the shoulders and neck
- Strengthens the thighs, glutes, pelvic supports, and back muscles
Bridge Pose Variations & Modifications
One-Legged Bridge
From Setu Bandhasana, shift your weight into one foot while keeping your hips level. Lift the other knee towards your chest. Extend the leg up if you’re feeling steady.
Supported Bridge
Supported Bridge is a lovely way to get a gentle backbend and heart opener in your practice.
From Bridge Pose, lift your hips and slide a yoga block under your sacrum, then let your weight rest on it. You can tuck your shoulders under for a more heart-opening experience, but you don’t need to interlace your fingers if the block is in the way. Let your palms turn up to face the ceiling.
Counter Poses
Knees to Chest Pose (Apanasana)
After Bridge, a gentle hug of the knees can help release the low back.
Supine Spinal Twist (Supta Matsyendrasana)
A simple reclined twist is a nice way to neutralise after a backbend.
Why We Practice Bridge Pose
Bridge Pose is a staple of contemporary yoga because it’s such a good antidote to the hunched posture that’s endemic to modern life. After a day of sitting and looking at screens, Bridge Pose feels amazing.
Bridge Pose FAQs
Is Bridge Pose good for beginners?
Yes. Bridge Pose is a good fit for most beginners because you control the height and intensity. It’s an accessible way to improve your spinal mobility and glute and thigh strength.
Where should I feel Bridge Pose?
You’ll probably feel the stretch across your chest and shoulders while your glutes and thighs work to keep your pelvis elevated.
What’s the difference between Bridge Pose and Wheel Pose?
Bridge Pose (Setu Bandhasana) is a more accessible backbend because your shoulders and head stay on the mat with your arms alongside your body. In Wheel Pose, your hands come under your shoulders, and you press into them to lift your shoulder and head off the floor. Wheel is a deeper backbend that requires more shoulder opening, spinal extension, and overall strength.
What muscles does Bridge Pose work?
You’ll mostly feel Bridge Pose in your glutes, hamstrings, and thighs, with support from the muscles along your back. Your core and pelvic stabilizers also kick in to help keep the hips steady and the knees tracking forward.
