Skip to content
mornora

Yoga poses

Bridge PoseSetu Bandhasana

Setu Bandhasana, or Bridge Pose, is done lying on your back with knees bent: you press through the feet and lift the hips to make a bridge shape. It's a beginner-friendly backbend that works the legs and glutes.

Group yoga class in Kolkata on International Day of Yoga, participants in Setu Bandhasana, Bridge Pose
Photo: Biswarup Ganguly · CC BY 3.0 · Wikimedia Commons

Key takeaways

  • Feet hip-width apart, close to the hips.
  • Press through the feet to lift the hips.
  • Keep the knees pointing forward.
  • Don't turn the head while lifted.

How to do Bridge Pose

  1. Lie on your back

    Bend the knees with feet flat, hip-width apart, close to your hips.

  2. Arms down

    Rest the arms beside the body, palms down.

  3. Lift

    Inhale and press into the feet to lift the hips.

  4. Align

    Keep the knees in line with the feet; relax the neck.

  5. Lower

    Hold for 3–5 breaths, then roll down slowly.

Common mistakes

  • Letting the knees fall outwards.
  • Turning the head while the hips are lifted.
  • Pushing the hips too high and straining the lower back.

Safety

  • Keep the lift small if you have neck or back discomfort.
  • Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.

Make it a tiny habit

Before getting up in the morning, do 3 slow Bridge lifts on the bed or floor.

Frequently asked questions

Is Bridge Pose good for beginners?

Yes. It's done lying down, so it's stable, and you can keep the lift as small as you like.

How long should I hold Bridge Pose?

Start with 3–5 breaths and repeat 2–3 times, resting in between.

General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.