Bridge Pose (Setu Bandha Sarvangasana): Steps, Benefits & How To Do It

Bridge Pose is a supine backbend where you lie on your back, bend the knees and lift the hips to form a bridge shape. It gently stretches the chest and front body while strengthening the back, glutes and thighs, and it can be practised actively or restoratively with a block under the sacrum. It is taught in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Bridge Pose, step by step

1
Set up
Lie on your back, knees bent, feet hip-width apart near the hips.
↓ Exhale
2
Lift
Press firmly through the feet and lift the hips, rolling the shoulders under.
↑ Inhale
3
Hold
Draw the thighs parallel, lengthen the tailbone, keep the chest broad.
• Hold
4
Release
Lower the spine slowly to the mat, one vertebra at a time.
↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Bridge Pose is good for

✓Strengthens the back muscles, glutes, hamstrings and thighs.
✓Gently stretches and opens the chest, front shoulders and abdomen.
✓May help relieve a tired back after long periods of sitting.
✓Many find it calming and helpful for easing everyday stress.
✓Supports spinal mobility and good posture when practised regularly.

What it works

Muscles and chakrasbody and energy

Muscles worked

Glutes
Hamstrings
Spinal muscles (erector spinae)
Quadriceps
Chest (pectorals, opened)
Core (abdominals)

Brighter violet marks the muscles this pose works most.

Chakras activated

ThroatVishuddha
HeartAnahata
RootMuladhara

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid or seek guidance with neck or back injuries and recent surgery.
Take care with cervical spine issues, and do not turn the head while in the pose.
During pregnancy, practise only under qualified supervision.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Cobra Shoulderstand Camel

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Bridge Pose: common questions

Is Bridge Pose good for back pain?

Many people find Bridge Pose helpful for a tired or stiff back, as it strengthens the back, glutes and thighs while gently opening the front body. It is often taught as a gentle, accessible backbend. Anyone with a current back or neck injury should avoid it or practise only with proper guidance.

What muscles does Bridge Pose work?

Bridge Pose mainly strengthens the gluteus maximus, hamstrings and the spinal extensors of the back, with the quadriceps and core helping to stabilise. At the same time it stretches the chest, front shoulders and abdomen. This combination of strengthening the back body and opening the front makes it a balanced backbend.

How long should I hold Bridge Pose?

An active Bridge is usually held for about 30 seconds to one minute, or five to eight steady breaths. In the supported, restorative version with a block under the sacrum, you can rest comfortably for several minutes. Always lower the spine down slowly, one vertebra at a time, to finish.

What is the difference between Bridge Pose and Wheel Pose?

Bridge Pose is a gentle, accessible backbend where the shoulders stay on the floor and the hips lift to a moderate height. Wheel Pose is a much deeper backbend where the whole body lifts up onto the hands and feet. Bridge is often practised first to build the strength and mobility for deeper backbends.

Can beginners do Bridge Pose?

Yes, Bridge Pose is beginner-friendly and is one of the more accessible backbends. Beginners can start with the supported version, resting the lower back on a block, before moving to the active lift. Practising with an instructor helps you find the right alignment and keep the neck and lower back comfortable.

Bridge PoseSetu Bandhasana