Yoga · Beginner
Bridge pose
Setu Bandha Sarvangasana
Also called Glute bridge
Bridge pose is a gentle backbend done on your back, with the feet planted and the hips lifted. It strengthens the glutes and legs while opening the front of the hips and chest. Good form starts in the feet and knees, so the lift comes from your legs instead of pinching the lower back or neck.
How to do Bridge pose
- 1Lie on your back with your knees bent and your feet flat on the mat, hip width apart.
- 2Walk your heels in until your fingertips can just brush them, with your arms long by your sides.
- 3Press evenly through both feet and point your knees straight ahead.
- 4Exhale and lift your hips off the mat, peeling your spine up from the tailbone.
- 5Press your arms into the mat and draw your shoulder blades gently under you.
- 6Keep your gaze straight up and your head still for five breaths.
- 7Exhale and lower slowly, setting your spine down one section at a time.
Common mistakes and how to fix them
The knees splay out wide or drop in toward each other.
Keep your feet parallel and imagine a block between your knees. You can hold a real block there to feel the line.
The lower back takes the strain instead of the legs.
Lower your hips slightly, draw your tailbone toward the backs of your knees, and press down through your heels.
The head turns to look around the room.
Keep your gaze straight up at the ceiling and your neck still for the whole hold.
The feet are placed too far from the hips.
Walk your heels in until they sit roughly under your knees when your hips are lifted.
Modifications
- Slide a block under your sacrum for a supported, restful bridge.
- Keep the hips lower and hold for fewer breaths while you build strength.
- Squeeze a block between your thighs to help your knees track forward.
- Interlace your hands under your back only if your shoulders feel comfortable.
Benefits
- Strengthens the glutes and hamstrings.
- Opens the front of the hips and chest.
- Builds awareness of a steady pelvis.
- Offers a gentle backbend that beginners can control.
Breath
Exhale as you lift your hips, then breathe steadily through the nose while you hold. Exhale again as you lower down.
Take care
Take care with neck, shoulder, or lower back injuries, and never turn your head while your hips are lifted. Stop if you feel sharp pain.
Bridge pose questions
Why do I feel bridge pose in my lower back?
Usually the lower back is arching instead of the glutes and legs doing the work. Lower your hips a little, press through your heels, and draw your tailbone gently toward your knees.
Why do my hamstrings cramp in bridge pose?
Feet placed too far from the hips can overload the hamstrings. Walk your heels closer and press through the whole foot.
How long should I hold bridge pose?
Start with three to five breaths and repeat two or three times. Build toward longer holds as your glutes get stronger.
