Bridge pose (setu bandhasana): technique, mistakes and variations

What to look at

• Feet. Parallel, hip-width apart. Press down through the whole foot, especially the heel.
• Knees. Point forward and do not fall apart. If the knees splay, hold a soft block between them.
• Pelvis. Lifts by working the buttocks and feet. The tailbone reaches towards the knees, not towards the ceiling.
• Back. The chest moves towards the chin, not the other way round. The lower back stays long, without a sharp curve.
• Shoulders. Shoulder blades draw together and rest on the floor. Arms lie by the sides or are clasped under the back.
• Neck and gaze. The neck is free, neither pressed down nor squeezed. Do not turn the head while the hips are lifted.
• Breath. Inhale to prepare and lift on the exhale. In the pose breathe evenly.

What it trains

Bridge engages the buttocks and the back of the thighs, as well as the back muscles and the shoulders that support the chest. It teaches you to lift the hips by pressing through the legs rather than by squeezing the lower back.

It is convenient because the load is easy to adjust: you can lift low, stay for a few breaths, or move up and down with the breath.

Step by step

1. Lie on your back, bend the knees and place the feet hip-width apart close to the buttocks. Arms by the sides, palms down.
2. Check that the feet are parallel and the knees point forward rather than out to the sides.
3. On an exhale press the feet into the floor and lift the hips, one vertebra at a time.
4. The buttocks work actively and the tailbone reaches towards the knees. Do not go so high that the lower back is squeezed.
5. Draw the shoulders away from the ears and bring the shoulder blades together under the back; the chest moves towards the chin.
6. Stay and breathe evenly. The neck is free; do not turn the head.
7. To come out, lower the back slowly on an exhale, one vertebra at a time, then rest.

Stay for three to five breaths and repeat two or three times. Between repeats rest with the feet wider apart.

How to tell it is going well

• The knees point forward and the feet are parallel and pressing into the floor.
• The buttocks work, and the lower back stays long and does not ache.
• The neck is free, the shoulder blades rest on the floor and the head is still.
• You can rise and lower without jerking or holding your breath.

Common mistakes

• The lower back is deeply arched. Lower the hips a little and reach the tailbone towards the knees. Height is not the point.
• The knees fall apart. Point the knees forward and, if needed, hold a block between them.
• The load goes into the neck. Do not turn the head, draw the shoulders away from the ears and lower the hips.
• Feet too far from the hips. Bring the heels closer to the buttocks. The lift becomes easier.

Variations

Easier

• A low lift. Lift the hips just a couple of centimetres and hold calmly. That is bridge too.
• Block under the hips. A block under the sacrum, at any height, supports the pelvis and makes holding easier.

Harder

• Dynamic bridge. Rise on the exhale and lower on the inhale. Move slowly, with the rhythm of the breath.
• Hands clasped under the back. Join the hands under the hips and reach them towards the feet. Only if the neck feels free.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If you feel pain in the neck or lower back, lower the hips or come out and ask the teacher about another version.
• If you are pregnant or have any health concerns, tell the teacher before class.

Where you will meet it

• Hatha: bridge is practised as preparation for deeper backbends.
• Vinyasa: it is placed after standing poses as a gentle backbend.
• Restorative: it is done with a block under the hips and held for several minutes.

Paired poses

Before: Cobra pose   After: Child's pose   See also: Savasana (corpse pose) · Seated forward bend · Boat pose · Wheel pose · Happy baby

Terms: Asana · Pranayama   Guides: First class · How often

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.