Bridge Pose
Setu Bandha Sarvangasana
Bridge is a gentle backbend done lying on your back, lifting the hips towards the ceiling. People practise it to strengthen the legs and buttocks and to open the front of the body.
- Hold
- 5-8 slow breaths
- Breathing
- Inhale as you lift your hips and breathe slowly and steadily while you hold. Exhale as you roll back down one vertebra at a time.
In Bridge Pose you lie on your back with your knees bent, press your feet into the floor and lift your hips, so your body forms an arch like a bridge. It is a friendly first backbend because you stay close to the ground, and it often appears in gentle sequences and at the end of a practice.
It suits most beginners, especially people who sit at a desk all day and want to wake up the hips and legs. Focus on pressing through your feet and using your legs and buttocks, rather than squeezing the lower back. The pose can be active or restful, depending on whether you hold the lift or rest your hips on a block.
In this guide
How to do it, step by step
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart, close enough to touch your heels with your fingertips.
- Rest your arms alongside your body, palms down, and keep your neck long.
- Press firmly through your feet and, on an inhale, lift your hips off the mat.
- Keep your knees over your ankles and pointing forward, not falling apart.
- Roll your shoulders under you and press your upper arms into the floor to open the chest.
- Lift your hips only as far as feels comfortable, and lengthen your tailbone towards your knees.
- Hold, then lower slowly, one vertebra at a time, on an exhale.
Benefits
- May help strengthen the buttocks, hamstrings and back muscles.
- Can open the chest, shoulders and the front of the hips.
- May ease tightness after long periods of sitting.
- Can offer a gentle stretch for the spine.
- Often feels calming when held with steady breathing, particularly with a block under the hips.
Common mistakes
- Knees falling out: keep them over your ankles and press the feet evenly into the floor.
- Crunching the lower back: lower your hips slightly and lengthen the tailbone towards your knees.
- Turning the head from side to side: keep your gaze up and your neck relaxed.
- Feet too far from the body: bring your heels closer so you can press through them.
Make it easier
- Place a yoga block under your sacrum (the flat bone at the base of the spine) for a restful Supported Bridge.
- Practise small pelvic lifts, lifting and lowering with the breath.
- Place a folded blanket under your shoulders for comfort.
Go further
- Interlace your hands under your back and roll the shoulders further under.
- Practise Wheel Pose later, once your legs, shoulders and back feel strong and warm.
Questions people ask
How long should I hold Bridge Pose?
Beginners can hold for 5 to 8 slow breaths, and repeat two or three times with a rest in between. With a block under the hips, you can stay for a minute or two if it feels comfortable. Lower sooner if you feel strain in your neck or lower back.
Why does my lower back hurt in Bridge Pose?
It is usually because the hips are lifted too high and the back is crunching. Lower your hips a little, press firmly through your feet and lengthen your tailbone towards your knees. If pain continues, rest and ask a teacher or health professional.
Is Bridge Pose good for beginners?
Yes. It is gentle, easy to adjust and does not need much flexibility. Start with small lifts, and use a block for support when you want a more restful version.
Be careful
Skip or modify Bridge if you have a recent neck, shoulder or back injury. Take care in pregnancy, especially later on, and with high blood pressure or a herniated disc, and ask a health professional first. Do not turn your head while the hips are lifted. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
