Bridge Pose

Setu Bandha Sarvāṅgāsana

Read what the gnome says

Bridge Pose! Lie on your back, knees bent, feet hip-width, heels close to the sit bones. Press into the feet and lift the hips. Keep the knees pointing forward, not falling out, and lengthen the tailbone toward the knees. Chin stays off the chest. Breathe, and build a strong little bridge.

Works on Gluteus maximus · Hamstrings · Spinal erectors

How to do it

1. Lie on the back, knees bent, feet flat hip-width apart, arms alongside.
2. Press the feet and arms down and lift the hips toward the ceiling.
3. Keep the knees over the ankles, lengthen the neck and hold; lower slowly, one vertebra at a time.

Common mistakes

• Don’t let the knees fall out or in.
• Don’t turn the head side to side.
• Don’t squeeze the glutes hard: share the work with the thighs.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

In ready-made sequences

Gentle Full Body 8 min Core Spark 5 min Wind-Relieving Series 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Baby Cobra with Hands LiftedBeginner
• Camel Pose with BlocksBeginner
• Cobra PoseBeginner
• Fish PoseBeginner
• Half CamelBeginner
• Knees-Chest-Chin PoseBeginner