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Bridge Pose

Setu Bandhasana

Strengthen your back and open your heart with this gentle backbend. Bridge Pose improves spinal flexibility while calming the mind and reducing stress.

Benefits of Bridge Pose

Bridge Pose is a gentle backbend that strengthens the back, glutes, and legs while opening the chest and shoulders. This pose improves spinal flexibility and circulation while providing a calming effect on the nervous system.

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Back & Glute Strength

Strengthens the back, glutes, and hamstrings while improving spinal flexibility and posture.

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Chest Opening

Opens the chest and shoulders, counteracting the effects of forward head posture and rounded shoulders.

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Improved Circulation

Inverts the body slightly, improving blood circulation and providing a gentle heart-opening stretch.

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Stress Relief

Calms the brain and nervous system, reducing stress and anxiety while promoting relaxation.

How to Practice Bridge Pose

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your arms alongside your body with palms facing down.
  3. Press your feet and arms into the floor as you lift your hips up.
  4. Keep your knees directly over your ankles and parallel to each other.
  5. Lift your chest toward your chin without compressing your neck.
  6. Interlace your fingers under your body and press your arms down for support.
  7. Keep your thighs and feet parallel to each other.
  8. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  9. To release, unclasp your hands and slowly lower your spine to the floor.
  10. Hug your knees to your chest to counter-stretch.

Frequently Asked Questions

Lift your hips as high as feels comfortable while keeping your knees over your ankles. The goal is to create a straight line from your knees to your shoulders, not to lift as high as possible.
If you have neck issues, avoid lifting your chest toward your chin. Keep your head and neck in a neutral position, or place a folded blanket under your shoulders for support.
Keep your knees hip-width apart and parallel to each other. You can place a block between your knees to help maintain proper alignment.
Hold the pose for 30 seconds to 1 minute, breathing deeply. If you feel any discomfort, release the pose immediately.
Bridge Pose can help strengthen the back muscles and improve spinal flexibility, which may help with certain types of back pain. However, consult with a healthcare provider if you have chronic back issues.

Explore More Yoga Poses

Ready to continue your yoga journey? Explore more poses to build a complete practice.

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