Bridge Pose

Bridge Pose - Setu Bandhasana

Back Stretch7.5
Abdominal Stretch7
Hamstring Stretch4.7
Blood Flow8
Anxiety Relief7.4
This is a great pose to incorporate into your daily practice. Be sure to be gentle with yourself if you find this difficult at first.

Bridge Pose - Information

The bridge pose is also know by its Sanskrit name of Setu Bandhasna. The words literally translate to bridge lock.  This is a level 1 yoga pose and suitable for most beginners.  Be careful if you have had any previous neck injuries and always work with a yoga professional if this is the first time you are trying this pose.

This pose will press the back of the neck into the floor so for comfort your can put a towel down underneath your shoulders and neck.

This yoga pose will put a fantastic stretch along your spine, neck and chest.

There are many other benefits that you can get from this pose. Like most yoga poses this will reduce anxiety and will also help you sleep.  By putting you body into this long stretch pose you will be massaging the internal organs which helps in draining toxins including stimulating the thyroid into its normal state.

If you suffer from headaches then this pose is known to bring some relief.

For those who have difficulty lifting the pelvis form the floor a bolster can be placed beneath the pelvis.

Bridge Pose - Instructions Step by Step

Step 1

From a lying position with hands by your side bend your knees and put your feet flat on the floor in line with each buttock.  The close to the buttocks the better.  Remember to use the blanket if needed.   Bend you elbows and lean the body forward so that the torso touches the inside of your thighs.  Your shins should now be against your upper arms.

Step 2

On the exhale press your hands and feet into the floor and tilt your pelvis and tailbone towards the ceiling and push your buttocks towards the ceiling while keeping your legs in line with each other.  Be sure to clench your buttocks slightly.

Step 3

Move your hands together underneath the body and clasp them together.  This will give you added support and bring the weight on to your shoulders.

Step 4

Continue to raise the buttocks until your upper legs are parallel to the floor.  You knees should been directly over your heels.  Push your feet away from your hips and curl your tail bone towards the back of your legs.  Tilt the top of you pelvis towards the belly button.

Step 5

Lift your chin slightly and tilt your chest towards your chin while pressing the shoulder blades into the floor. Spread the shoulder blades as if you are trying create a gap between them.


  • Spine Stretch
  • Abdominal Stretch
  • Hamstring Stretch
  • Chest Stretch
  • Neck Stretch
  • Back Bend
  • Shoulder Stretch
  • Arm Strength
  • Organ Massage
  • Balance
  • Improves Digestion
  • Improved Blood Flow
  • Relaxed Mind
  • Anxiety and Stress Relief


It is advised that you do not attempt this pose if you suffer from Neck Problems.

Video Instruction


  1. Yoga poses for back pain: 7 best poses for quick relief - HomoeoPlus 6 June, 2020 at 18:52 Reply

    […] Somehow, it is difficult to perform in comparison to Cobra and Downward facing dog pose, but works well over the symptomatology of back pain. It stretches chest, neck and spine, which aids on improvement of digestion, stress symptoms, fatigue, anxiety, insomnia, back pain and many more activities associated to the health and wellness in a person. In fact, it is quite better yoga pose from our guide of best 7 yoga poses for back pain that you may perform in guidance of trainer to achieve maximum health goals. (8, 9) […]

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