How to Do Bridge Pose (Setu Bandha Sarvangasana): Step by Step Guide for Beginners

What Is Bridge Pose (Setu Bandha Sarvangasana)?
Bridge Pose, known as Setu Bandha Sarvangasana in Sanskrit, is a backbend that strengthens the legs, hips, core and upper body while opening the chest. It improves posture, counteracts slouching and encourages deep, steady breathing. This pose energises the body and increases circulation through the spine and torso.

When You Should Avoid This Pose
Avoid Bridge Pose if you have a back, neck, shoulder, arm or leg injury or if you have recently had surgery. Use props such as blankets or blocks for support if lifting the hips feels difficult.

How to Do Bridge Pose in 3 Easy Steps

1. Prepare on your back.
Lie on your back with your knees bent and feet on the floor hip distance apart. Bring your feet close to your buttocks. Press your feet into the ground and inhale as you lift your hips.

2. Lift and open.
Interlace your fingers under your back and press your arms into the floor. Lift your hips higher and open your chest by drawing your shoulder blades together.

3. Hold and release.
Maintain the pose for several breaths. To exit, exhale and gently lower your spine to the floor. Rest on your back and notice the openness in your chest.

Variation: Bridge Pose with a Block
Place a yoga block between your thighs to activate your inner thighs and glutes. This helps improve alignment and increases strength.

Common Questions About Bridge Pose (People Also Ask)

Is Bridge Pose good for beginners
Yes, it is accessible and can be modified with props.

Does Bridge Pose help with back pain
It may help relieve mild lower back discomfort when practised correctly.

What muscles does Bridge Pose work
It strengthens the glutes, legs, back and core.

Should my knees open wide
No, keep your thighs parallel to protect the lower back.

Preparatory Poses
• Cobra Pose, Bhujangasana
• Bound Angle Pose, Baddha Konasana
• Downward Facing Dog Pose, Adho Mukha Svanasana

Follow Up Poses
• Seated Forward Bend, Paschimottanasana
• Happy Baby Pose, Ananda Balasana
• Supine Spinal Twist, Supta Matsyendrasana