Bridge Pose

Bridge Pose (Setu Bandha Sarvangasana) is a supine backbend performed lying on the back with knees bent and feet flat on the mat. On an inhale, the hips lift toward the ceiling, creating a gentle arch from shoulders to knees.

Setting Up

Lie on your back with knees bent, feet flat on the mat hip-width apart and parallel. The ankles should be approximately under the knees — close enough that fingertips can graze the heels when arms are alongside the body.

Press evenly through both feet to lift the hips. Draw the shoulder blades together and optionally clasp the hands beneath the pelvis, pressing the upper arms into the mat to create a shelf-like support for the lifted hips.

Levels of Bridge

Passive (Restorative) Bridge: A bolster or block under the sacrum supports the hips without muscular effort — a deeply restorative version that decompresses the lower back.

Active Bridge: The version described above — muscular engagement throughout.

Wheel (Urdhva Dhanurasana): The full backbend that Bridge leads toward — hands press into the mat above the shoulders as the whole body lifts.

Physical Benefits

• Strengthens glutes, hamstrings, and lower back
• Stretches hip flexors (psoas particularly)
• Opens the chest and shoulder area gently
• Stimulates the thyroid gland (chin-to-chest position)
• Relieves tension in the lower back when practiced passively

Mat Considerations

The back of the head, upper back, and shoulders press into the mat. Adequate cushioning protects the spine and shoulder blades. A non-slip mat prevents the feet from sliding away during the pose.