Setu Bandhasana

Bridge Pose

Bridge lifts the pelvis while the shoulders, arms and feet remain grounded.

Type: Backbend
Focus: Backbend
Foundational ยท 3/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Lie on the back with knees bent and feet hip-width apart.
  2. Press the feet down and lift the pelvis, keeping knees directed along the feet.
  3. Keep the head still and breathe; lower the pelvis slowly to rest.

Before you begin

Stop for neck, back or hamstring pain; never adjust the head while bearing weight.

What you should feel

Work in the buttocks and backs of the thighs.

Benefits

Builds hip-extension strength and back-body endurance.

Common mistakes

Turning the head while lifted or pushing weight into the neck.

Modifications

Lift less high or use Bridge Prep.

Prep Poses

Bridge Prep

Follow-Up Poses

Constructive rest; gentle knees-to-chest

Related Content

Lift less high or use Bridge Prep.