Bridge Pose (Setu Bandha Sarvangasana) is a backbend done lying on your back: you press through your feet and lift your hips. It strengthens your glutes, hamstrings and back and stretches the front of your hips, thighs and chest. The keys are knees stacked over ankles and hip-width apart, an even press through both feet, and a neck that keeps its natural curve.
Set up on your back
Lie on your back, bend your knees and set your feet flat, hip-width apart and parallel, toes pointing forward. Slide your heels close to your seat without touching it.
Both feet planted evenly, knees pointing at the ceiling.
Rest your arms alongside your body, palms down. Keep your head centred with your gaze straight up at the ceiling.
Back of the neck relaxed, not pressed flat into the mat.
Press and lift
Inhale, press firmly through your feet and heels, and lift your hips. Start the lift from your pubic bone rather than your navel.
The lift comes from your feet and legs, not from pushing with your head.
Keep your knees over your ankles and hip-width apart. Draw your inner thighs toward each other and slightly down so your knees don't drift out.
Thighs parallel, knees pointing straight ahead past your toes.
Let your glutes and hamstrings hold you up, but don't clench your buttocks so hard that your thighs roll out and your knees splay.
Firm backs of the legs, inner thighs still drawing in.
Lengthen your spine by reaching the backs of your thighs toward your knees. Don't push your hips so high that your low back over-arches.
Long low back with no pinching.
Open chest, protect neck
Press your upper arms down, broaden your collarbones and roll your shoulders under you. If it's comfortable, clasp your hands under your back with the pinkie sides on the mat. Don't yank your shoulders away from your ears.
Chest widening and lifting toward your chin.
Keep the natural curve of your neck. Don't press the back of your neck into the mat and don't turn your head.
Small space under your neck, eyes on the ceiling.
Breathe here for a few breaths. To come out, exhale, release your hands and lower your spine slowly to the mat.
Controlled descent, back muscles easing as you land.
Feel it
Your glutes and hamstrings are working to hold your hips up while the fronts of your hips and thighs stretch and your chest opens. Your inner thighs draw toward each other so your knees stay over your ankles. Your low back feels long and your neck relaxed, with no pinching in either. If your back feels achy or weak, use a block under your sacrum. Skip this pose if you have a neck or shoulder injury.
Fix-its
- Your knees splay outward Squeeze a block between your thighs near your knees, or loop a strap around your thighs to hold them hip-width. Stop clenching your buttocks and draw your inner thighs in.
- Your low back pinches or over-arches Lift less high and reach the backs of your thighs toward your knees. If it still aches, rest on a block under your sacrum instead.
- Your neck strains or presses into the mat Keep the natural curve of your neck, your head centred and your gaze up. Never turn your head while your hips are lifted.
- Your hamstrings cramp Lower down and walk your heels a little closer to your seat so your knees bend more.
- Your shoulders are too tight to clasp Leave your arms alongside you, palms down, or hold a strap under your back instead of clasping.
Drill
- Supported bridge: set a block at its lowest or medium height under your sacrum and rest there as long as it's comfortable.
- Hip raises: lift on an inhale and lower on an exhale, several times, keeping your knees over your ankles each rep.
- Block bridge: squeeze a block between your thighs near your knees and hold the lift for a few breaths to train your inner thighs.
- Two rounds: lift and breathe for a few breaths, lower and rest, then lift a little higher on the second round.
- Single-leg bridge: from a steady bridge, lift one knee toward your chest and extend that leg to the ceiling. Hold about 30 seconds, lower, then switch legs.
Sources
- Yoga Journal — Bridge Pose (Setu Bandha Sarvangasana), Natasha Rizopoulos; anatomy by Ray Long MD (2021)
- YogaUOnline — Bridge Pose (Setu Bandha Sarvangasana), Pose Library
- ACE (Jacqueline Crockford, DHSc) — How to Incorporate Yoga Into Your Training Sessions (2014)
- Lehecka et al. — Building a Better Gluteal Bridge: EMG of Modified Single-Leg Bridges, Int J Sports Phys Ther (2017)
Last checked 2026-10-26.