Bridge (Setu Bandha Sarvangasana)
Pose Overview
| Common Name | Bridge |
| Traditional Sanskrit Name | Setu Bandha Sarvangasana |
| Sanskrit Name Pronunciation | seh-too bahn-dah sar-vawn-gahs-ah-nah |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Bridge Pose, or Setu Bandha Sarvangasana in Sanskrit, is a yoga pose that is said to be beneficial for strengthening the back, glutes, and thighs, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it resembles a bridge, with the body in an arched position with the legs and arms on the floor and the chest lifted up. The pose is said to be helpful for increasing flexibility and strength in the muscles of the back, glutes, and thighs, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. This pose is also said to help to tone the back, glutes, and thighs, and to help to improve balance and stability.
Benefits of Bridge
Strengthens the back muscles Opens the chest and shoulders Improves posture Can relieve stress and tension in the neck and shoulders Can alleviate symptoms of menopause and menstrual discomfort
How to Enter Bridge
Lie on your back with your knees bent and the soles of your feet flat on the floor. Place your arms beside your body with your palms facing down. Press into your feet and lift your hips towards the ceiling. Bring your hands to your lower back for support, or interlace your fingers underneath your body and press your hands into the floor. Keep your gaze forward and hold the pose for five to eight breaths.
How to Exit Bridge
Release your hands from your back and lower your hips back down to the floor. Relax your body and breathe deeply.
Common Bridge Modifications & Variations
If you have tightness in your shoulders or chest, you can use a yoga block to support your back as you lift your hips. To deepen the pose, you can try lifting one leg at a time, or both legs together. You can also try clasping your hands behind your back and lifting your arms towards the ceiling.
Common Mistakes with Bridge
Arching the back too much, which can cause strain on the lower back Not lifting the hips high enough, which can reduce the benefits of the pose
Safety Guidance
Be mindful not to overarch the lower back Listen to your body and come out of the pose if you experience any discomfort Do not practice this pose if you have a neck injury or high blood pressure.
