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Bridge Pose: Setu Bandha Sarvangasana | Traditional

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Benefits

Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for lifting low energy.

Props

No-props

Hold Time

5 to 8 breaths

Cautions

Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.

Entering Bridge Pose

Lie on your back with the knees bent and feet on the floor. Place the feet hip-width apart close to the sitting bones. Press into the feet and lift the hips up off the mat. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Bridge Pose

Lower the hips slowly back to the floor. Rest the spine and knees in a neutral position. Pause in a neutral position for a moment before continuing.