Bridge Pose

Setu Bandha Sarvangasana

Bridge Pose

What is Bridge Pose?

Bridge pose, or setu bandha sarvangasana, is a beginner's backbend. From a supine position with the legs bent and feet near the buttocks, the yogi lifts their hips toward the sky. The pose opens the chest and improves digestion.


  • Begin by lying on the back with the knees bent, feet under the knees and hip distance wide. Keep the arms by the body, palms down.
  • Inhale and lift the hips toward the sky.
  • Interlace the fingers on the floor and tuck the shoulders under.
  • Breathe while holding the pose.


  • Avoid if you have neck or back injury

Benefits of Bridge Pose

  • Stretches the spine
  • Expands the chest and promotes lung function
  • Improves digestion
  • Improves  circulation
  • Helps treat menstrual pain and menopausal symptoms
  • Treats back pain and osteoporosis
  • Relieves insomnia
  • Increases energy

Bridge Pose Details

Sanskrit Name
Setu Bandha Sarvangasana
set-too bahn-dah sar-VAHN-GAH-sah-nah
Pose Level
Nabhichakra (Navel)
Pose Type
Backbends, Chest Openers
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