Bridge Pose

Category: Backbend Level: Beginner Sanskrit: Setu Bandha Sarvangasana

Step-by-Step Guide

Lie on your back, knees bent, feet flat on mat hip-width apart

Place arms alongside body, palms down

Inhale and press feet into mat, lift hips toward ceiling

Interlace fingers beneath you and press arms into mat

Roll shoulders under, keep chin away from chest

Hold 30–60 seconds then lower slowly on exhale

Strengthens back, glutes and hamstrings. Opens chest and hip flexors. Calms the brain and relieves stress.

Keep your feet parallel, not turned out. Press all four corners of each foot evenly to protect the knees.

Looking for gear? Shop Bridge Pose related products:

Q: Should I use a block in Bridge Pose?

A block under the sacrum creates a supportive restorative variation. For the active version, skip the block and engage your glutes and legs fully.

Watch step-by-step demonstrations on YouTube.