Bridge Pose Yoga: How to Do Setu Bandhasana

Yoga poses 4 illustrations Updated 2 Nov 2026

Bridge pose yoga, setu bandhasana in Sanskrit, is a soft back bend that starts from lying face up: the feet press down, the hips lift, and the body forms an arch like a bridge from the shoulders to the knees. Setu means bridge and bandha means lock or binding. It builds the buttock and hamstring muscles and opens the chest and hip creases.

Here are the steps, a beginner version, a restful supported version on a block, a one leg challenge, and the mistakes that strain the knees or neck.

Sanskrit: Setu bandhasana (setu: bridge)
English: Bridge pose
Level: Beginner
Hold: 3 to 8 breaths, 2 or 3 times
Works: Glutes, hamstrings, back, chest
Careful with: Neck injuries; never turn the head

How to do bridge pose yoga

Lie face up, knees bent, feet planted hip distance apart, heels near enough for the fingertips to brush them.
Rest the arms beside you, palms down.
Inhale, press the feet down and lift the hips.
Keep the knees pointing forward, in line with the hips.
Optionally roll the shoulders under and clasp the hands beneath you.
Breathe for 3 to 8 breaths, keeping the head still.
Exhale and lower the spine slowly, upper back first, then the hips.

Setu bandhasana (bridge) in pictures

Bridge pose with hips lifted high and hands clasped together under the back — Level
Beginner plus
Hold
5 breaths
Works on
Glutes, chest
In the full version the hands clasp under the back and the shoulders roll underneath, lifting the chest toward the chin.
**Teacher's cue:** Press the feet and upper arms down to lift.

Beginner bridge pose with a modest lift and arms resting alongside the body — Level
Beginner
Hold
3 breaths, 3 times
Works on
Glutes, back
Beginners lift only partway, arms resting by the sides with palms down.
**Teacher's cue:** Peel up bone by bone and roll down the same way.

Supported bridge with a yoga block under the lower back resting the hips — Level
All levels
Hold
1 to 3 minutes
Works on
Rest, hip flexors
Supported bridge: a block under the sacrum turns the pose into a restful opener for tired backs.
**Teacher's cue:** Let the weight sink fully into the block.

One leg bridge pose with the hips lifted and one leg extended straight up — Level
Intermediate
Hold
3 breaths each side
Works on
Glutes, core
One leg bridge doubles the work for the standing side. Keep the hips level.
**Teacher's cue:** Do not let the hip on the lifted leg side drop.

Setu bandhasana names and searches

Setu bandhasana yoga, setu bandha asana and bridge pose setu bandhasana yoga are the formal forms; bridge pose in yoga, bridge yoga pose and yoga bridge pose are the everyday ones. You will also see setu bandhasana bridge pose yoga on posters. A bridge pose yoga beginner version is the half lift with arms by the sides, and the pose is identical for a woman or man, although in pregnancy it should be short and gentle, with a doctor's okay.

Bridge pose benefits

Strengthens the glutes and hamstrings, which support the lower back.
Stretches the hip flexors and chest, countering long hours of sitting.
Gently extends the upper spine.
The supported version is restful and may ease tired legs.

It is part of most routines for back pain and a preparation for wheel pose.

Common mistakes

Mistake	Fix
Knees splaying outward	Squeeze a block or cushion between the knees
Turning the head to look around	Keep the head still and gaze straight up
Pushing with the lower back	Lift from the glutes and backs of the thighs
Feet too far away	Walk the heels closer to the hips

Who should adapt bridge pose

With neck problems, keep the lift low and skip rolling the shoulders under. With knee pain, move the feet slightly further away. After the first trimester of pregnancy, use the supported version briefly or skip lying flat. Afterwards, hug the knees in for a few breaths.

If your lower back cramps, shorten the hold and place a yoga block or firm cushion under the sacrum instead.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.