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An Easy Guide to Yoga Bridge Pose, or Setu Bandha Sarvangasana

Yoga Bridge Pose, or Setu Bandha Sarvangasana is a versatile pose, that can suit a range of needs. Whether you want to cool down and relax, or energise and strengthen the body, this beginners’ yoga pose will strengthen the legs and trains the upper back muscles.

Yoga Bridge Pose

Yoga Bridge Pose is a safe and gentle way to begin to open up the chest, and the release across the lower back is great after a long day sitting down.


Watch a clip for this yoga pose 


How to do Yoga Bridge Pose, or Setu Bandha Sarvangasana, in easy steps

Step 1:

To begin, lie with your back on the floor, arms by your sides.

Step 2:

Bend the knees, the feet are parallel and tucked in close to the sit bones.

Step 3:

Exhale, press your arms and feet into the floor. Slowly lift your pelvis off the floor.

Step 4:

Keep the thighs and feet in line with each other, strongly pushing down through the feet.

Step 5:

Lift up, aiming for the thighs to be in a straight line with your chest while keeping the knees over the heels.

Step 6:

If possible, bring the hands underneath your buttocks, clasp the hands and wriggle your shoulders down a little - this will help you to get a bit more lift in the back.

Step 7:

Hold for 5 to 10 breaths and then release the spine back to the floor, vertebrae by vertebrae, exhaling as you do so.

 
 




Yoga Bridge Pose by the sea

Yoga pose category:  Lying face up

Level: 1

Yoga Bridge Pose can put pressure on the neck – so be sure to provide extra support to this area if you need it. Try using a cushion if this makes it more comfortable to start with.

Sanskrit words meaning: 

Setu - bridge 

Banda – lock

Asana - pose 

Yoga pose health benefits: 

Like all yoga poses, Yoga Bridge Pose has many health benefits. Use it to help with the following health conditions:

Stress

Menopause

Fatigue

Anxiety

Depression

Menstruation

Digestion

High blood pressure

Breathing issues

Yoga pose contraindications: 

Don’t practice Yoga Bridge Pose if you have any of the following health conditions: 

Neck injury

Lower back injury

Shoulder injury



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.

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