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Bridge Pose or Setu Bandha Sarvangasana is one of the best backbending poses for beginners. New yogis or more experienced, you will benefit from having a strong Bridge Pose. Also, this pose will strengthen and open up the body to prepare for more intense backbends, if desired.
Backbending poses are well known for energizing and rejuvenating the body. This versatile pose can be practiced as a restorative pose or a dynamic pose to energize the body.
The pose boasts many benefits, including the following:
- stretches chest, neck, spine, and hips
- calms the brain and the central nervous system
- strengthens the back, glutes, and hamstrings
- rejuvenates tired legs
- stimulates lungs, thyroid glands, and abdominal organs
- improves digestion
- helps relieve symptoms of menopause
- relieves menstrual discomfort performed with supports
- reduces anxiety, fatigue, and insomnia
- reduces backache and headache
- helps alleviate mild depression
- improves circulation of the blood
- therapeutic for asthma, high blood pressure, sinusitis, and osteoporosis
Step-by-Step Instructions
- Lie on your back, knees bent, feet on the floor. Bring your heels in close to your hips, feet hip-width distance apart. Arms alongside the body.
- Take an inhale breath in through the nose. On the exhale breath, firm the belly and press the low back flat against the mat.
- On the next inhale breath press into the feet, lifting the hips up off the floor. Keep the neck relaxed. The knees will be directly over the heels.
- Walk the shoulders in toward each other, clasp the fingers together and press down into the earth with the arms. Open the chest. Continue to press into all four corners of the feet.
- Stay in the pose for 5-10 breaths. Breathe in and out smoothly through the nose. Avoid turning the head to the side while in the pose.
- To come out of the pose, release the hands and separate the shoulders from each other. On the exhale breath, roll down slowly one vertebra at a time until the back is on the floor.
Modifications
For a restorative version, come into the pose in the same way as above. Once you have lifted the hips up, take a yoga block and place it underneath the body in the area of the waistband, just above the tailbone. The block can be placed at any of the 3 heights – 4″, 6″ or 9″. Place the block so that it is sturdy and supports your weight easily. Let your body relax into the block and stay for at least 1 minute. When you are ready to come out of the pose, inhale and press into the feet to lift the hips, remove the block and roll down through the back on an exhale breath.
Another modification can be to place the width (4″ dimension) of a yoga block between the knees and squeeze. This will help engage the inner thighs, reducing compression in the sacroiliac joint.
Tips
Following the practice of Bridge Pose, I would suggest doing some gentle forward bending poses (e.g. Pavana Muktasana, Apanasana) and some gentle twisting poses (e.g. Jathara Parivartanasana, as seen in my video “Detox with Yoga”) to release any residual compression in the spine.
Contraindications
- Neck injury
- Back problems
- If pregnant, you may do this pose, but not to the full extent. If you are in your third trimester, only do this pose with your doctor’s approval.
Building a strong Bridge pose will benefit you in many ways! By practicing Bridge you will prepare your body for more intense backbend poses. You will also receive the many benefits for the body and mind!
YouTube Video – Bridge Pose
Watch my 6-minute video to learn Bridge Pose, plus some restorative modifications for the pose!
Briana Baker
February 4, 2022 4:57 amOne of my favorite poses! I’m currently working with my husband and 3 year old on this one! My husband for his back pain and my 3 year old for her tumbling class 🙂
Julie
February 5, 2022 10:06 amIt’s so great when you can do yoga with the family. When my 3, 20 something kids were home at Christmas time we all did yoga together!
Jenn
February 3, 2022 5:30 pmWow, this is an excellent description of how to do the bridge pose! I might actually be able to do it by following your directions- a first for me. Thanks for the great tutorial.
Julie
February 5, 2022 10:07 amGreat! I’m glad to be able to share these informational yoga posts! And spread the word about the benefits!
Lex
September 12, 2020 12:46 amThis is a really helpful tutorial for a bridge pose! Thanks for being so thorough and taking it step by step!
Julie
September 12, 2020 11:29 amYou’re welcome Lex! Thanks for reading and commenting!
Anitra
September 11, 2020 9:50 pmBridge pose is one of my favorite poses! I find it really relaxing.
Julie
September 12, 2020 11:32 amThat’s great Anitra. The poses feel different to each of us depending on what we need! Thanks for reading and commenting. 🙂
Jo
September 11, 2020 9:16 amI have been practicing yoga on and off, I think it’s time for me to be consistent. I will try this pose hopefully it will help my back ache and asthma. Thanks
Julie
September 11, 2020 4:21 pmGreat Jo! Yoga is great for so many things. I hope you will check out some of my other posts. Thanks for reading!
Jamie
September 11, 2020 9:13 amThanks for this!! Love that you included modifications. I’m sharing with my Facebook group.
Julie
September 11, 2020 4:21 pmThanks so much Jamie! I love to share about the many benefits of yoga!
Laureen
July 31, 2020 6:04 pmGreat post. Easy to follow. I’m gonna try this. I do yoga but have not been doing the bridge. Definitely time to add it in!
Julie
August 1, 2020 1:43 pmYes, it’s a great pose! One I do nearly every day! 🙂
Nishtha
July 31, 2020 4:11 pmThis is such a hard pose! Thank you for your tips and details about how to make it right.
Julie
July 31, 2020 5:24 pmThe modifications make it much easier! 🙂
Bethany
April 15, 2019 10:10 amI love yoga, fortunately I’m naturally flexible which helps my practice. I find it’s a great combo with strength training. Thanks for the article. 😀
Julie
April 15, 2019 12:51 pmYoga is a great complimentary practice to strength training! Thanks for visiting! 🙂
Rachael Hope
December 24, 2018 12:32 amHi Julie! This is a really comprehensive guide to the bridge pose. I’ve not practised yoga in a while. I am missing it. Would you consider doing a video for those of us with Fibromyalgia? 🙂 Thank you so much for sharing your knowledge with us all! Rach x
https://rachaelhope.co.uk/
Julie
December 24, 2018 5:53 pmHi Rachael! Yes I would like to do a video for those with Fibromyalgia! I don’t know much about it. Could you give me an idea of what you would like to see in a video? Would it need to be a Gentle Yoga class? Thanks for visiting! 🙂
Bexa
December 23, 2018 12:17 pmThese are great tips Julie, so easy to understand and helpful. It’s amazing the amount of benefits yoga can have on the mind and body. I haven’t done yoga in a while, but I hope to get back into it in the new year, it always made me feel so much better. Thanks for sharing! <3 xx
Bexa | http://www.hellobexa.com
Julie
December 23, 2018 2:29 pmHi Bexa!
The practices of yoga are so great for mind, body and spirit. I agree, I ALWAYS feel better after some yoga! Thanks for visiting and commenting! 🙂
Nicola
December 23, 2018 8:37 amI’ve always wanted to get into yoga, but I feel like I’m not ‘bendy’ enough. Your tips are really helpful for a newbie like me. Thanks for sharing.
Nicola
http://nicshealthylife.co.uk
Julie
December 23, 2018 10:37 amHi Nicola,
It’s a common misconception that you need to be flexible to do yoga. Probably from the way yoga is presented in the media. Yoga really is for everyone and by practicing yoga, one will become more flexible! Thanks for visiting and commenting! 🙂