Setu Bandhasana, commonly called Bridge Pose, is a supine back-bending posture. The body is supported by the feet, upper arms and shoulders while the pelvis lifts gradually away from the floor.
The purpose is controlled movement, not maximum height. Keep the neck neutral, the knees aligned and the breath steady.
Navigator
How to Do Setu Bandhasana
- Lie on your back with the knees bent and the feet on the mat.
- Place the feet about hip-width apart and close enough that the shins can move toward vertical without discomfort.
- Rest the arms beside the body with the palms facing down.
- Keep the knees pointing forward and the feet parallel.
- Inhale and press evenly through both feet.
- Lift the pelvis gradually. Allow the lower and middle back to rise without forcing the chest toward the chin.
- Keep the back of the head, neck, shoulders and upper arms resting on the mat.
- Continue breathing normally for two or three comfortable breaths.
- Exhale and lower the spine and pelvis slowly.
- Rest before repeating one or two times.
Breathing Guidance
- Inhale as the pelvis begins to lift.
- Continue slow breathing while holding the posture.
- Exhale while lowering with control.
- Do not hold the breath.
Alignment Points
- Keep the knees approximately over the ankles rather than allowing them to fall apart.
- Press through the whole foot rather than only the heels or toes.
- Keep the neck still and do not turn the head while the pelvis is lifted.
- Use the legs and hips without gripping the buttocks excessively.
- Choose a lower lift when the lower back feels compressed.
Beginner Modifications
- Lift the pelvis only a small distance.
- Place a folded blanket under the shoulders for cushioning, keeping the head on the mat.
- Use a yoga block under the sacrum for a supported bridge only when you know how to position it safely.
- Keep the arms relaxed instead of interlacing the fingers.
Common Mistakes
- Turning the head while the body is lifted.
- Allowing the knees to spread widely or collapse inward.
- Pushing the chest aggressively toward the chin.
- Forcing a high lift and compressing the lower back.
- Holding the breath.
- Dropping the pelvis quickly.
Possible Practice Benefits
A comfortable Bridge Pose may help develop awareness and strength in the hips, legs and back while providing a controlled movement through the front of the body. It may also support practice of coordinated breathing and spinal movement.
Setu Bandhasana is not a medical Keep this explanation focused on yoga practice, movement, breathing and comfortable awareness rather than medical outcomes. or another health condition.
Precautions and When to Stop
- Avoid turning or placing additional pressure through the neck.
- Seek individual guidance when you have a current neck, back, shoulder, hip or knee injury.
- Pregnancy and recent abdominal or spinal surgery may require a different setup or avoidance of the posture.
- Stop immediately for sharp pain, dizziness, numbness, tingling or unusual shortness of breath.
Frequently Asked Questions
How high should I lift?
Lift only as high as you can keep the knees aligned, the neck comfortable and the breath steady.
Should I interlace the fingers?
It is optional. Keep the arms beside the body when interlacing the hands causes shoulder or neck discomfort.
Can a yoga block be used?
A block can support the sacrum in a restorative variation, but it should not press into the lower back. Learn the placement from a qualified instructor.
Related SarvYoga Guides
General Yoga Safety
Learn new postures with qualified guidance and use a version suited to your current ability. Pregnancy, older age, existing injuries and health conditions may require changes to a yoga practice.
For general safety information, see the National Center for Complementary and Integrative Health guidance on yoga effectiveness and safety.
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