Bridge Pose, also known as Setu Bandhasana in Sanskrit, is a backbend that offers numerous benefits for both the body and mind.

How to do bridge pose

How to do Bridge Pose

This pose can help improve flexibility, strengthen the back, energize the body, relieve stress, and more. In this section, I will guide you through the step-by-step process of performing Bridge Pose correctly, provide information on its benefits, and offer tips for safe practice.

Key Takeaways:

  • Bridge Pose is a backbend that can help improve flexibility and strengthen the back.
  • It is also known as Setu Bandhasana in Sanskrit.
  • Bridge Pose offers numerous benefits for both the body and mind, including stress relief and increased energy.
  • Precautions should be taken and preparatory poses should be practiced before attempting the full expression of Bridge Pose.
  • Modifications and the use of props can be helpful for accommodating individual needs.

Understanding the Bridge Pose

Before diving into the practice of Bridge Pose, it’s important to understand what this pose is all about. Also known as Setu Bandhasana in Sanskrit, this pose is a backbend that helps to stretch and strengthen various parts of the body.

The name “Setu Bandhasana” is derived from three words in Sanskrit: “setu,” meaning bridge, “bandha,” meaning lock or bind, and “asana,” meaning pose. The pose is named after the shape it creates, which resembles a bridge or a curved arch.

“In Bridge Pose, we connect the body and mind by strengthening the back muscles and opening the heart center. This pose can help us bridge the gap between our physical and emotional selves, promoting balance and harmony.” -Yoga Journal

Bridge Pose is often incorporated into yoga sequences as a preparatory pose for deeper backbends, such as Wheel Pose. It can also be practiced on its own to stimulate the nervous system, stretch the chest and shoulders, and tone the legs and glutes.

How to do bridge pose

Benefits of Bridge Pose

Bridge Pose is a powerful yoga asana that offers numerous benefits for the body and mind. Some of the key benefits of this pose include:

  1. Improved flexibility: Bridge Pose helps to stretch and open up the chest, neck, spine, and hips, which can improve overall flexibility and mobility.
  2. Strengthened back: As a backbend, Bridge Pose can help to strengthen the muscles in the back and improve posture.
  3. Energized body: This pose can help to release tension and increase circulation, leaving you feeling more energized and awake.
  4. Relieved stress: Bridge Pose is a gentle inversion that can help to relieve stress and anxiety, calm the mind, and promote relaxation.
  5. Improved digestion: The compression of the abdominal organs in Bridge Pose can help to stimulate digestion and relieve constipation.

Overall, practicing Bridge Pose regularly can help to improve your overall health and well-being, both physically and mentally.

Preparing for Bridge Pose

Before attempting the full expression of Bridge Pose, there are certain precautions and preparatory poses that can help you ease into the pose safely.

As with any yoga pose, it’s essential to listen to your body and not push beyond your limits. If you have any pre-existing injuries or ongoing health issues, it’s best to consult with a healthcare provider before practicing Bridge Pose.

For beginners, it’s recommended to practice preparatory poses such as Cobra Pose, Sphinx Pose, and Locust Pose to build strength and flexibility in the back muscles.

When practicing Bridge Pose, keep your neck and head on the yoga mat to avoid straining your neck. Also, avoid pushing your hips too high, which can cause compression in the lower back.

It’s crucial to engage your core muscles and not rely solely on the strength of your lower back to lift your hips. By engaging your core muscles, you can protect your lower back and create stability in the pose.

Remember to take it slowly and not rush into the pose. With practice and patience, you can safely and confidently incorporate Bridge Pose into your yoga practice.

Step-by-Step Guide to Bridge Pose

Now that you understand the benefits of the Bridge Pose and how to prepare for it, it’s time to dive into the step-by-step guide on how to practice this asana.

1) Start by lying down on your back with your knees bent and feet hip-distance apart, flat on the ground. Place your arms alongside your body, palms facing down.

2) As you inhale, press your feet and arms into the ground, engaging your glutes and lifting your hips up towards the ceiling. Keep your chin tucked into your chest to maintain alignment.

3) As you exhale, slowly roll down your spine, vertebra by vertebra, until your hips are back on the ground.

4) Repeat this movement for several rounds, moving with your breath. As you become more comfortable with the pose, you can hold the bridge for longer periods of time.

5) Remember to keep the knees aligned with the ankles, and avoid letting them splay out to the sides. If you feel any discomfort in the neck, you can place a folded blanket or towel underneath your shoulders for support.

With regular practice, the Bridge Pose can help improve spinal flexibility, strengthen the back muscles, and increase energy in the body.

Tip: If you’re having trouble lifting your hips off the ground, try engaging your core muscles to assist you. You can also try placing a block or bolster underneath your sacrum for added support.

How to do bridge pose

Modifying and Using Props in Bridge Pose

It’s important to remember that not everyone’s body is the same, and modifications can be made to accommodate individual needs. If you have any concerns or injuries, it’s always best to consult with a qualified yoga teacher or medical professional before attempting any new poses.

Some modifications for Bridge Pose include using a block or bolster under your sacrum for added support and elevation, or placing a rolled-up blanket under your shoulders for extra cushioning. You can also try widening your stance or lifting one leg at a time to challenge your balance and engage different muscles.

Using props can also help to deepen your practice. A strap can be used to gently pull your shoulders back and open your chest, or wrap it around your thighs to ensure proper alignment. Additionally, placing a blanket or cushion under your heels can provide a more comfortable base for your feet, allowing you to relax more fully into the pose.

Remember, the use of props should never be seen as a sign of weakness. Rather, they can be a valuable tool to help you access the benefits of the pose safely and effectively.

Exploring Variations of Bridge Pose

Once you have mastered the basic Bridge Pose, there are many variations you can explore to deepen your practice and target specific areas of the body. Here are some variations to try:

Single-Leg Bridge Pose

In this variation, start by lying on your back with your knees bent and feet flat on the ground. Lift your right leg towards the sky, keeping it straight, and press through your left foot to lift your hips up. Hold for a few breaths and then lower your hips back down to the ground. Repeat on the other side.

Wheel Pose

Also known as Upward Bow Pose, this variation is a more advanced backbend that requires a lot of flexibility and strength. Start by lying on your back with your knees bent and feet flat on the ground.

Place your hands beside your head with your fingers pointing towards your shoulders. Press through your hands and feet to lift your entire body up. Hold for a few breaths and then lower back down to the ground.

Note: Wheel Pose is a challenging variation and should only be attempted once you have gained sufficient flexibility and strength in your back and shoulders. Always practice with caution and under the guidance of a certified yoga teacher.

Supported Bridge Pose

To perform this variation, you will need a yoga block or a bolster. Start by lying on your back with your knees bent and feet flat on the ground. Place the yoga block or bolster underneath your sacrum (lower back) and adjust it to a height that feels comfortable. Relax and hold for a few breaths.

One-Legged King Pigeon Pose with Backbend

This variation combines the deep hip-opening benefits of Pigeon Pose with the backbend of Bridge Pose. Start in Downward-Facing Dog, then bring your right knee forward and place it behind your right wrist.

Slide your left leg back and lower your hips towards the ground. Reach your left hand back and grab onto your left foot, bending your knee. Press through your right foot and left hand to lift your hips up towards the sky.

  • Note: This variation requires a lot of flexibility in the hips and thighs. Always practice with caution and avoid if you have any knee or hip injuries.

By exploring these variations, you can keep your practice interesting and challenge yourself to grow and deepen your practice. Remember to always listen to your body and practice with mindfulness and awareness.


Bridge Pose is a powerful backbend that offers numerous benefits for the mind and body. By incorporating this pose into your yoga practice, you can increase your flexibility, strengthen your back muscles, and relieve stress and fatigue. Remember to always approach this pose with mindfulness and awareness, paying attention to your body’s limitations and listening to its signals.

If you are new to Bridge Pose, it’s important to prepare your body before attempting the full expression of the pose. This can be done by practicing preparatory poses and using props to support your practice. As you become more comfortable with the pose, you can explore different variations to deepen your practice.

My Personal Experience with Bridge Pose

As a yoga practitioner, I have found Bridge Pose to be a transformative pose that has helped me improve my back strength, flexibility, and overall well-being. This pose has also helped me release tension and stress in my body, leading to a calmer and more peaceful mind.

Through my personal experience, I recommend this pose to anyone looking for a simple yet effective way to improve their overall health and well-being. By practicing regularly and with awareness, you too can experience the life-changing benefits of Bridge Pose.

Magda Felcio, a certified Vinyasa Flow Yoga teacher in Brazil, is deeply passionate about the grace and transformation this practice offers. With a commitment to empowering her students, she creates harmonious and flowing sequences that focus on alignment and mindfulness.