Bridge Pose (Setu Bandhasana)
Category: Backbend / Supine
Difficulty: Beginner
Sanskrit/Pronunciation: Setu Bandhasana (SET-oo bahn-DAHS-uh-nuh)
Main Focus: Glutes, Hamstrings, Spine, Chest, Hips
Props: Yoga Mat, Yoga Block, Bolster, Yoga Belt
Bridge Pose (Setu Bandhasana) is a gentle backbend that strengthens the legs and glutes while opening the chest, hips and front body. Practised lying on the back with the knees bent and feet grounded, the hips lift away from the floor as the chest opens. Props can transform the pose into a more supported variation, reducing muscular effort and allowing you to explore the shape with greater comfort and stability.
- Lie on your back with knees bent, feet hip-width apart and flat on the floor
- Arms rest alongside the body, palms down
- Walk feet in close enough so fingertips can brush the heels
- Press into feet and lift hips off the floor
- Keep thighs parallel, avoiding splaying knees
- Option to interlace fingers under the back and roll shoulders under
- Hold for 30 seconds to 1 minute, then slowly lower down
- Strengthens glutes, hamstrings, and back
- Opens chest, heart, and hip flexors
- Stimulates digestion and thyroid function
- Calms the nervous system and reduces anxiety
- Place a block under the sacrum for a supported version
- Use a folded blanket under shoulders for neck support
- Keep hands at sides if interlacing fingers feels too intense
Placing a yoga brick under the feet in Bridge Pose helps reduce the intensity of the lift while encouraging proper alignment through the legs and pelvis. This variation supports the lower back, improves stability, and allows beginners or those with reduced strength to build confidence while still engaging the glutes and core in a controlled, supported way.
Using a bolster in Bridge Pose offers support beneath the pelvis, allowing the body to relax into a gentler, more restorative variation. Lift the hips and position the bolster underneath the sacrum, then slowly lower the weight onto the support. Keep the feet grounded and knees bent, allowing the chest and front of the hips to open while keeping the body comfortably supported.
Props to Support Bridge Pose (Setu Bandhasana)
Props can provide additional support and help make Bridge Pose more accessible or restorative. Place a yoga brick beneath the sacrum to support the pelvis and reduce the muscular effort required to keep the hips lifted. A yoga belt can be looped around the thighs to help keep the legs aligned and prevent the knees from widening, while a bolster can provide additional support beneath the pelvis in a gentler variation.
