Pose library›Backbend
Beginner · Backbend

Bridge Pose
Setu Bandha Sarvangasana

A supported backbend that strengthens the posterior chain while opening the chest.

Instructional illustration of Bridge Pose
LevelBeginner
Pose typeBackbend
Primary focusGlutes, Chest

How to practice Bridge Pose

  1. Lie on your back with knees bent and feet hip-width apart.
  2. Press into the feet and lift the hips.
  3. Keep thighs parallel and lengthen the knees forward.
  4. Lower slowly after several breaths.

Practice tips

  • Place a block beneath the sacrum for a supported variation.
  • Avoid turning the head while lifted.
Practice note: Keep the movement comfortable for the neck and lower back.
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