The Bridge Pose (Setu Bandhasana) might seem like a straightforward backbend, but don’t be deceived by its simplicity—this pose is a powerhouse of benefits.
It’s all about that perfect blend of strength and flexibility, making it a staple in yoga routines across the globe.
Pose details
Asana | Setu Bandhasana |
Type | Backbend |
Level | Beginner, Intermediate |
How to do the Bridge pose
Before diving into Bridge Pose, it’s a good idea to warm up with poses that open the chest, shoulders, and hips, such as Cat-Cow Pose, Child’s Pose, and Seated Forward Bend. Once you’re ready, follow these steps:
- Start by lying on your back. Bend your knees and place your feet hip-width apart, flat on the floor. Make sure your heels are close to your glutes, but not too tight.
- Place your arms alongside your body. Your palms should be facing down, and your fingertips should be able to graze the backs of your heels.
- Inhale deeply and press your feet firmly into the floor. As you exhale, begin to lift your hips toward the ceiling. Engage your glutes and thighs to support the lift.
- Roll your shoulders underneath you and clasp your hands together beneath your back. Press your arms and shoulders into the mat to help lift your chest higher.
- Keep your thighs and feet parallel. Avoid letting your knees splay out to the sides. Hold the pose for five to ten breaths, or as long as comfortable.
- To release, unclasp your hands and slowly lower your hips back to the floor, one vertebra at a time. Allow your back to rest flat on the mat before moving on to your next pose.
Modifications
- If Bridge Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a yoga block under your sacrum for support. This turns Bridge Pose into a restorative pose, allowing you to experience the benefits of the backbend without straining your muscles.
- Engage a strap: Loop a yoga strap around your thighs, just above the knees, to keep your legs hip-width apart. This helps maintain proper alignment and prevents your knees from splaying out.
- Start with a lower lift: Instead of lifting your hips high, begin with a gentle lift, just a few inches off the ground. This can help you build strength and confidence gradually.
- Focus on your feet: Place your feet slightly wider apart or closer to your buttocks to find a position that feels more stable and comfortable. This can help you engage your glutes and hamstrings more effectively.
- Use your hands: Press your hands into the mat alongside your body to help lift your hips. This additional support can make the pose more accessible and help you engage your core muscles.
Safety tips
- Warm up properly with poses like Cat-Cow or Child’s Pose to prepare your spine and muscles.
- Engage your core muscles to support your lower back and prevent strain.
- Keep your feet hip-width apart and parallel to ensure proper alignment and stability.
- Press firmly through your feet and lift your hips gradually, avoiding any jerky movements.
- Avoid overextending your neck. Keep your gaze towards the ceiling to maintain a neutral spine.
- Breathe deeply and evenly, allowing your breath to guide your movements and maintain relaxation.
- Exit the pose slowly by lowering your hips to the mat one vertebra at a time to prevent any sudden strain.
Similar yoga poses
Cobra Pose (Bhujangasana)
Similar to Upward Facing Dog, Cobra Pose is a prone backbend that also opens the chest and strengthens the spine. However, in Cobra, the thighs and pelvis remain on the ground.
Sphinx Pose (Salamba Bhujangasana)
A gentler backbend compared to Upward Facing Dog, Sphinx Pose is performed with the forearms on the ground, making it accessible for beginners while still providing a good chest and spine stretch.
Locust Pose (Salabhasana)
This prone backbend strengthens the back muscles and opens the chest, similar to Upward Facing Dog, but it involves lifting the legs and chest off the ground without using the arms for support.
Seal Pose (Bhujangasana Variation)
A deeper variation of Cobra Pose, Seal Pose involves extending the arms further forward, creating a more intense backbend and chest opener, akin to the stretch felt in Upward Facing Dog.
Wild Thing (Camatkarasana)
This dynamic backbend opens the chest and shoulders while also engaging the legs and core, offering a more playful and expansive variation of the backbend found in Upward Facing Dog.
