Quick answer
Bridge Pose (Setu Bandha Sarvangasana) is a gentle backbend done lying on your back. With knees bent and feet hip-width apart, you press into your feet to lift your hips toward the ceiling, keeping your neck still. It strengthens the glutes, hamstrings and back while opening the chest and hip flexors. Hold 5 to 10 breaths, 2 or 3 times.
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| Sanskrit name | Setu Bandha Sarvangasana (SAY-too BAHN-dah sar-vahn-GAHS-uh-nuh) |
|---|---|
| English name | Bridge Pose |
| Pose type | Supine backbend, gentle inversion |
| Level | Beginner |
| Targets | Glutes, hamstrings, back extensors, chest, hip flexors, thighs |
| Hold time | 5 to 10 breaths, repeated 2 or 3 times |
| Drishti (gaze) | Straight up at the ceiling |
Bridge Pose is often the first backbend people learn, and it is one you can keep practicing for life. Because you lie on your back with your feet planted, you control exactly how high you lift and how long you stay.
The Sanskrit name means “construction of a bridge,” and that is a helpful image: your feet and shoulders are the pillars, and your hips form the arch. Done well, Bridge is equal parts strength and opening.
How Do You Do Bridge Pose?
- Lie on your back. Bend your knees and place your feet flat on the floor, hip-width apart and parallel. Walk your heels close enough that your fingertips can graze them.
- Set your arms. Rest your arms alongside your body, palms down. Keep your head facing straight up and do not turn it once you lift.
- Press and lift. On an inhale, press evenly into your feet and arms and lift your hips. Lead with the pubic bone so your low back stays long.
- Keep the knees aligned. Point your knees straight forward over your ankles, without letting them splay out or knock in.
- Open the chest. Wiggle your shoulders slightly under you. You can clasp your hands beneath your back or keep palms flat. Lift your chest toward your chin rather than pushing your chin to your chest.
- Breathe and hold. Stay for 5 to 10 steady breaths.
- Lower slowly. Release the hands and roll down one segment of the spine at a time, upper back first and tailbone last. Rest, then repeat 1 or 2 more times.
Teacher tip: Think of dragging your heels toward your shoulders without actually moving them. This switches on your hamstrings and glutes so your low back does less of the work.
What Are the Benefits of Bridge Pose?
- Strengthens the back of the body. Glutes, hamstrings and back muscles work together to lift and hold the hips.
- Opens the front of the body. The chest, shoulders and hip flexors stretch, which can feel good after long periods of sitting. See yoga for desk workers.
- A safe introduction to backbends. It prepares you for deeper poses like Camel and Wheel.
- Calming when supported. Supported Bridge on a block is a staple of restorative yoga and evening routines like yoga for sleep.
- Part of back care routines. Bridge-style hip lifts are commonly included in back strengthening programs. If you live with back pain, read yoga for lower back pain and talk to your provider.
What Are the Most Common Bridge Pose Mistakes?
| Mistake | Why it matters | Fix |
|---|---|---|
| Turning the head while lifted | Puts the neck at risk under load | Keep your gaze straight up the whole time |
| Knees splaying outward | Pinches the low back and loses glute support | Squeeze a block between the thighs |
| Feet too far from the hips | Hamstrings cramp and the lift weakens | Walk heels closer until fingertips can touch them |
| Gripping the buttocks hard | Can push the knees apart and compress the low back | Use firm but not clenched glutes, and lengthen the tailbone |
| Pushing the chin into the chest | Flattens the natural neck curve | Keep a small space between chin and chest |
How Can You Modify Bridge Pose?
- Supported Bridge: Slide a yoga block under your sacrum (the flat bone at the base of the spine) at its lowest or middle height and rest there for 1 to 3 minutes.
- Block between the thighs: Teaches the inner thighs to engage and keeps the knees aligned.
- Blanket under the shoulders: A folded blanket under the shoulders (head on the floor) can reduce neck pressure.
- Small lifts: Lift and lower your hips with the breath instead of holding. Ten slow repetitions make an excellent warm-up.
Be careful: Never turn your head to look around while your hips are lifted, because your neck is bearing weight.
What Are Some Bridge Pose Variations?
- One-legged Bridge: From Bridge, extend one leg toward the ceiling. Keep the hips level. It adds a strong glute and core challenge.
- Arms overhead Bridge: Reach your arms overhead on the floor as you lift to add a shoulder stretch.
- Wheel Pose (Urdhva Dhanurasana): An advanced full backbend with the hands planted beside the ears. Build up to it slowly.
Who Should Avoid Bridge Pose or Take Extra Care?
- Neck injuries: Use the blanket setup or keep your lift low, and consider skipping the clasp.
- Knee pain: Make sure the knees track over the ankles. Move the feet slightly farther away if needed.
- Back injuries: Keep the lift small and check with a physical therapist.
- Pregnancy: Many providers advise limiting time lying flat on the back later in pregnancy. See pregnancy yoga poses by trimester and ask your care provider.
- High blood pressure or glaucoma: Because Bridge is a mild inversion, ask your doctor first.
What Are the Best Preparatory and Counter Poses for Bridge?
Preparatory poses: Cat-Cow, a low lunge for the hip flexors, and Cobra Pose to warm up the back.
Counter poses: Hug your knees to your chest, rock side to side, then try Happy Baby or a gentle supine twist. Finish in Savasana. More poses live in our A to Z pose library.
Props for Bridge
- Cork yoga blocks: bring the floor closer in standing and seated poses
- Yoga bolster: supports long, restful holds
- Non slip yoga mat: a grippy, cushioned base for every pose
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Key Takeaways
- Bridge strengthens the glutes, hamstrings and back while opening the chest and hip flexors.
- Keep feet hip-width, knees over ankles and your head still.
- Lift through the pubic bone and roll down one vertebra at a time.
- Use a block under the sacrum for a restful supported version.
- Hold 5 to 10 breaths and repeat 2 or 3 times.
Frequently Asked Questions
How long should I hold Bridge Pose?
Hold an active Bridge for 5 to 10 breaths and repeat 2 or 3 times. A supported Bridge on a block can be held for 1 to 3 minutes or longer.
Is Bridge Pose good for lower back pain?
Many people find Bridge helpful because it strengthens the glutes and back. If you have back pain, keep the lift small and talk to your doctor or physical therapist first.
Why do my hamstrings cramp in Bridge?
Your feet are probably too far from your hips. Walk them closer, and press evenly through the heels and the balls of the feet.
What is the difference between Bridge and Wheel Pose?
In Bridge your shoulders and head stay on the floor. In Wheel you press up onto your hands and feet, which requires much more strength and flexibility.
Should I squeeze my glutes in Bridge Pose?
Engage them, but avoid hard clenching. Firm glutes plus active inner thighs keep the knees aligned and protect the low back.
Is Bridge Pose an inversion?
It is considered a mild inversion because your hips are higher than your heart. Check with your doctor if inversions are a concern for you.
This article is for educational purposes and is not medical advice. Check with a qualified healthcare provider before starting a new exercise program, especially if you are pregnant, injured or managing a health condition.
