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Find out how to Do Bridge Pose in Yoga—Correct Type, Variations, and Frequent Errors

As a lot as 80% of adults expertise power again ache in some unspecified time in the future of their lives. While you want a heart-opening, spine-stretching, stress-relieving second, Bridge Pose is the right deal with.

This rejuvenating again bend is beginner-friendly and may help put together your physique for deeper backbends. Bridge Pose (Setu Bandha Sarvangasana) will be practiced with a variety of modifications and props to stop and relieve again ache.

Let’s dig into every part you have to learn about safely practising Bridge Pose at any stage of flexibility or expertise.

Choose video? Right here’s our full tutorial on the best way to safely carry out Bridge pose:

Pose Advantages

In a society that spends most of its time hunched over gadgets or sitting in chairs, Bridge Pose is the antidote to again ache and poor posture. This asana additionally strengthens and stretches nearly each a part of the physique. The Sanskrit phrase Setu Bandha Sarvangasana interprets to “bridge-lock all-limb pose.” Bridge Pose may help with:

  • Again ache reduction: The obvious advantage of Bridge Pose is the strain reduction in your again. As your backbone arches upward, you possibly can expertise a soothing spinal opening. Nevertheless, for those who don’t enter the pose correctly, you may also damage your again with hyperextension. This is the reason correct type is so essential. For folks with intense again ache, an assisted Bridge is beneficial.
  • Again and glute strengthening: The engagement of the whole again physique makes Bridge Pose a really lively, strength-building asana. As you construct power within the again muscular tissues and glutes, you may additionally expertise diminished again ache signs as a result of the physique can higher assist your backbone.
  • Psychological well being: Bridge Pose is a light inversion that elevates your coronary heart above your head. This shift in blood movement improves stress, fatigue, nervousness, insomnia, and temper. It could possibly even assist energize your physique and cut back signs of delicate melancholy.
  • Improved digestion and core activation: Whereas many people are targeted on our backs, Bridge Pose can be stimulating the belly muscular tissues to help in digestion and construct core power.
  • Hip-opening: As you press your hips upward, this posture stretches and strengthens the hip flexors on the entrance a part of your hip joints.
  • Higher posture: Counteract hunchback posture by flexing the backbone in the other way and increasing the house between vertebrate.
  • Expanded lung capability: The chest-opening form of Bridge Pose is therapeutic for folks with bronchial asthma and respiration issues as a result of it helps improve lung capability.

Step-by-Step Directions

Moving into Bridge Pose is pretty easy, however it requires a particular consideration to type and alignment. You don’t wish to damage your again whereas making an attempt to alleviate it. Observe these steps to securely enter, maintain, and exit the posture;

  1. Start laying flat in your again together with your arms alongside your physique and palms flat to the mat.
  2. Bend your knees and produce your ft flat on the ground. Scoot the heels as near your glutes as you possibly can comfortably maintain. Your ft ought to be parallel to one another and hip width aside, dealing with the entrance of the mat.
  3. Press your palms and ft firmly into the ground. Tuck your chin towards your chest and tilt your pelvis ahead and up.
  4. On an inhale, frivolously squeeze your core, quads, and glutes. On an exhale, slowly raise your hips off the ground. Think about lifting out of your pubic bone slightly than your stomach button.
  5. Keep away from forcing or over-arching the again. Your head and neck stay resting on the Earth.
  6. Increase your hips till they create a straight line out of your knees all the way in which to your shoulders. If wanted, use a prop or modification under.
  7. Roll your shoulders beneath your physique in order that your shoulder blades kiss beneath your again. Should you can, clasp your palms collectively and interlace your fingers.
  8. Maintain and breathe, optionally pushing your hips increased towards the sky as you press your ft and palms down. There ought to be zero stress or ache in your neck or again. If there’s, again out of it and additional have interaction the quads.
  9. Keep within the place for 5 full breath cycles.
  10. To exit, un-grip your palms and stretch them out alongside you. Slowly roll your backbone down one vertebrate at a time till your decrease again reaches the bottom.
  11. Loosen up your physique into Savasana or transfer right into a Wind Relieving Posture by pulling your knees towards your chest.

How lengthy must you maintain the bridge pose?

Bridge Pose will be held for 30 seconds to 1 minute, or 5 to 10 rounds of breath. It’s higher to follow just a few rounds of this posture for shorter intervals slightly than holding it for an prolonged size of time. Ensure that your backbone is warmed up earlier than pushing right into a deeper backbend.

Ideas for Mastering the Pose

Mastering Bridge Pose isn’t solely about again flexibility; it’s about attaining the power and alignment essential to deepen your backbend. Listed below are our high suggestions for leveling up your Bridge:

Tip #1: Tilt the pelvis with this trick

The pelvic tilt of Bridge Pose is often misunderstood. How precisely do you progress your pubic bone ahead and up? How do you make sure that your pelvis is correctly tilted to stop crunching within the backbone?

Use this simple hand trick: While you’re nonetheless laying flat in your again together with your knees bent, carry one in all your palms beneath your decrease again. You’ll really feel house the place your backbone is lifted from the mat. Now, attempt to crush that hand by participating your abs right down to your backbone and squeezing your glutes.

It’s best to really feel your your pubic bone reaching up and your tailbone decreasing down because the angle of your pelvis shifts. Then, take away your hand and really feel your backbone totally flattened onto the mat earlier than you raise into Bridge. This pelvic tilt will stop you from overarching your backbone.

Tip #2: Preserve your glutes engaged, however not clenched

Bridge Pose is secretly a booty-builder. Engagement of the gluteus maximus (the biggest muscle in your butt) ensures that your again is protected whereas your hips raise upward.

Relaxed glutes imply much less assist within the decrease backbone and fewer strengthening within the decrease physique.

On the flip aspect, you shouldn’t overly clench your glutes to the purpose that your lumbar backbone kinks up. Keep reasonable, however steady glute engagement for a cheerful backbone and stronger posture.

It’s best to really feel your booty working the whole time you’re in Bridge Pose.

Tip #3: Press into the ground

The ground is your predominant level of leverage to raise the physique up. As you raise into Bridge, your fingers ought to be unfold whereas your palms and knuckles actively press into the mat. On the identical time, your ft ought to be engaged.

When you attain a snug hip place, alter your grip beneath the physique and proceed urgent that interlocked fist into the ground. Use your sturdy arms and palms as leverage to boost or decrease the remainder of the physique.

Tip #4: Tuck the chin and squeeze your shoulder blades

As you deal with the decrease physique, don’t neglect to regulate your neck and shoulders to a snug place. While you tuck your chin to look barely up and ahead, it flattens the again of your neck to the mat. Then, you possibly can alter your shoulders to roll again and down in order that the shoulder blades are squeezed collectively beneath your physique.

Frequent Errors

While you don’t have the right power and alignment, again flexibility is precarious territory. Keep away from these frequent errors so you possibly can assist your again slightly than hurting it.

Frequent Mistake #1: Over-squeezing the butt

Glute engagement is vital to supporting your low again in Bridge Pose. Nevertheless, for those who tightly clench the butt, it might probably sharpen the angular bend of the low again and result in extra spinal stress. As your cheeks squeeze collectively, it pinches your lumbar backbone into an uncomfortable angle.

Find out how to Repair It: Think about flexing your glutes at about 50%. Concentrate on the outer booty muscular tissues. Loosen the clench so your butt doesn’t really feel “sucked in”. Should you really feel pinching or stress within the decrease again, you’re most likely clenching too tight.

As a substitute, strengthen all through the quads, thigh muscular tissues, and hamstrings in order that the butt stays impartial whereas your backbone stays straight and elongated.

Frequent Mistake #2: Knees and ft splayed outwards

Alignment of the ft impacts the whole physique in a again bend. When your basis is splayed outward, it might probably create a ripple-effect of twisting and unnatural contortion within the vertebrate.

Find out how to Repair It: Deliver your ft and knees hip width aside in order that they prolong straight ahead from the quads. In case your toes are identified to the aspect, rotate them ahead so the ft are parallel to the edges of the mat. This may also alter the angle of your knees to make the pose extra comfy.

If desired, you possibly can maintain a yoga block between your interior thighs to make sure that the knees keep correctly aligned. The sunshine resistance on the block will hold your knees on the correct distance.

Frequent Mistake #3: Forcing the arch

Like all backbend, Bridge Pose is supposed to construct muscle earlier than the stretch. Should you pressure an arch, you possibly can kink and compress vertebrate which might be imagined to be lengthening.

Find out how to Repair It: Interact earlier than you raise your hips! Don’t flop right into a flexible, curvy backbone. As a substitute, think about a straight line out of your knees to your shoulders. Maintain and grasp this place earlier than advancing right into a deeper backbend. If wanted, use props to let the physique chill out right into a naturally arched place. Do not forget that the curve of this backbend comes from the center and higher backbone. The decrease again ought to by no means really feel kinked upward.

Frequent Mistake #4: Lifting the top

Neck harm is a serious concern in any again bend, however particularly in Bridge Pose. You shouldn’t be lifting your head or feeling tightness behind your neck.

Find out how to Repair It: Root your head on the ground and tuck your chin in order that the again of your neck flattens to the yoga mat.

Frequent Mistake #5: Forgetting to raise the chest

Should you really feel compression within the decrease again, it might be as a result of your chest is staying too low. Bridge Pose just isn’t solely a backbend, but additionally a heart-opener.

Find out how to Repair It: Think about your chest and ribs transferring upward towards the chin. As you alter your arms beneath your physique and produce your shoulder blades collectively, raise your chest up and away from the Earth.


If the standard Bridge Pose seems feels uncomfortable or painful, it is best to again out instantly. As a substitute, go for one in all these variations which might be simpler on the again:

Restorative Bridge Pose

This enjoyable model of Bridge Pose means that you can discover a really light backbend as you lay again and breathe. That is the best choice for anybody with again ache or accidents:

  1. Begin laying flat in your again with the knees bent and ft flat to the ground.
  2. Press into your shoulders and ft to barely raise your hips.
  3. Deliver a bolster beneath the low again and glutes. Slowly decrease your physique down onto the bolster till you are feeling a snug, soothing again stretch.
  4. Preserve your ft and knees pointed ahead and chin barely tucked in order that your neck is elongated. It’s also possible to straighten out your legs to put down onto the bolster.
  5. Enable your arms to chill out out to the edges and maintain for as many breaths as you’d like.
  6. To launch, have interaction the glutes, raise the hips, and take away the bolster from beneath your physique.

Block-Supported Bridge Pose

The newbie’s backbend makes use of a block to make sure that you don’t overextend. It’s a combine between an lively and restorative pose.

  1. Begin laying flat together with your knees bent and ft hip-width aside. Arms ought to be flat to your aspect.
  2. Interact the legs, press into the ground, and barely raise your hips whereas your higher physique stays on the mat. Your head and neck ought to be flat to the ground.
  3. Preserve your hips lifted and place a yoga block straight beneath your sacrum (the bottom vertebrate earlier than your butt). Loosen up again down onto the mat and alter as wanted.
  4. Keep slight engagement in your decrease physique. Flip the block to a shorter or taller orientation relying in your flexibility.
  5. Take 5 to 10 deep breaths as you chill out into the posture.
  6. To launch, raise and take away the block. Then, let your backbone chill out again onto the mat.

Hand-Supported Bridge Pose

Should you don’t have any props, you may also use your palms to assist the backbone. As a substitute of clasping the arms beneath your again, you possibly can roll your shoulders down and place your palms on the decrease again. As you stability in your elbows, the palms present a “shelf” that retains the backbone protected.

Security and Precautions

Bridge Pose ought to by no means be tried by anybody with a serious backbone or neck harm. It isn’t beneficial for folks with hernias, migraines, again surgical procedure, or free belly muscular tissues.

Should you really feel any ache or compression, again out of the pose instantly.

By no means flip your head side-to-side whereas on this pose.

Educating the Pose

Use these cues to securely cue college students into Bridge Pose:

  • Press down by means of your shoulders and arms to raise the chest upward.
  • Think about your pelvis tilted ahead and up.
  • Think about your shoulder blades kissing collectively beneath your again with the intention to roll up onto the balls of your shoulders.
  • Actively press into the ft and have interaction all of the muscle teams in your legs.

Preparatory Poses

Heat up the backbone, legs, and core with:

Counter Poses

Observe up your Bridge with:


Keep protected in Bridge Pose by specializing in type earlier than flexibility. Might your backbone and spirit be free to movement!


Positive Recharge
Positive Recharge
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