Bridge Pose
Setu Bandha Sarvangasana
Bridge Pose (Setu Bandha Sarvangasana, meaning "construction of a bridge" in Sanskrit) is one of the most versatile postures in yoga, functioning as a gentle backbend, a glute and hamstring strengthener, and a restorative chest opener all in one shape. The name describes the pose perfectly: the body arches from feet to shoulders, constructing a bridge between earth and sky. Depending on your intention and energy levels, it can be practised as an active, strengthening posture with full muscular engagement, or as a deeply restorative variation with a block supporting the sacrum and no effort required. Both approaches offer genuine benefits, and most regular practitioners use both at different times.
Benefits
- Strengthens the back, glutes, and hamstrings
- Opens the chest, heart, and hip flexors
- Stimulates the abdominal organs, lungs, and thyroid
- Reduces anxiety and fatigue
- Relieves mild backache and headache
Step-by-Step Instructions
- 1
Lie on your back with knees bent, feet flat and hip-width apart.
- 2
Place your feet so your fingertips just graze your heels.
- 3
Press your palms and feet firmly into the mat.
- 4
On an inhale, lift your hips toward the ceiling.
- 5
Roll your shoulders under you and interlace your fingers below your back.
- 6
Keep your thighs parallel and your knees above the ankles.
- 7
Hold for 5–8 breaths, then lower vertebra by vertebra.
Common Mistakes to Avoid
Knees splaying out: keep them tracking over the feet
Clenching the glutes too tightly: use gentle engagement
Losing the shoulder roll: keep the chest broad and lifted
Modifications & Variations
Place a block under your sacrum for a fully supported, restorative variation
Keep the feet wider for a more accessible variation
Safety Notes
⚠Neck injury: avoid tucking the chin too firmly
⚠Back surgery: seek guidance
