Rishikul Yogshala Rishikesh

Bridge Pose: A Key Pose for a Strong, Healthy Body

bridge pose

Bridge pose, also known as Setu Bandha Sarvangasana, is a timeless classic in the world of yoga. This gentle yet effective posture has been practised for centuries, providing countless benefits to both the body and mind. This versatile pose offers a great deal of strength and stability, as well as a sense of peace and tranquillity. Whether you’re a seasoned practitioner or a beginner, the bridge pose is a must-have in your yoga toolkit. Join us as we explore the wonderful world of bridge pose in yoga and discover its numerous benefits for both your physical and mental well-being.

Benefits of Bridge Pose

Physical Benefits

Strengthening of the spine and back muscles: The pose requires the use of back and spinal muscles to support the body. Regular practice of the Bridge Pose can help to improve posture, increase flexibility and strength in the spine and back muscles, and reduce back pain.

Strengthening of the glutes and hips: The pose requires the activation of the glutes and hips. Regular practice of Bridge Pose can help to tone and strengthen these muscles.

Stretching of the neck, chest, and spine: The pose opens up the chest and neck and gently stretches the spine. This can help to relieve tension in the neck and upper back and improve flexibility in the spine.

Stimulation of the digestive and reproductive systems: The pose gently compresses and massages the digestive organs, promoting digestion and elimination. The pose can also stimulate blood flow to the reproductive organs, helping to relieve menstrual cramps and discomfort.

Mental and Emotional Benefits

Reduction of stress and anxiety: The pose helps to calm the mind and release tension in the body, reducing stress and anxiety levels.

Boost self-esteem and confidence: By holding the pose and achieving the proper alignment, practitioners can feel more confident and empowered.

Improved focus and concentration: The focus required to maintain the pose can help to improve concentration and focus in daily life.

Improved sleep: The relaxation that comes from practicing Bridge Pose can help to improve sleep and reduce symptoms of insomnia.

Steps to Do Bridge Pose

Step 1: Lie down on your back

Start by lying down on your back on a yoga mat or a soft surface. Your legs should be straight and your arms should be relaxed at your sides, with your palms facing down.

Step 2: Bend your knees and place your feet on the ground

Bend your knees and place your feet on the ground, hip-width apart. Your heels should be close to your hips, and your feet should be flat on the ground.

Step 3: Lift your hips up

As you inhale, lift your hips up towards the ceiling, pressing into your feet and arms.

Step 4: Clasp your hands together

Interlace your fingers behind your back, and use your hands to support your spine.

Step 5: Raise your chest and shoulders

Raise your chest and shoulders towards the ceiling, keeping your neck long and relaxed. Your chin should be tucked in, and your gaze should be towards your chest.

Step 6: Hold the pose

Hold the pose for several breaths, focusing on your breathing and maintaining the position of your spine.

Step 7: Release and repeat

When you are ready to release the pose, exhale and slowly lower your hips back down to the ground. Repeat the pose several times, focusing on maintaining proper alignment and breathing throughout.

It is important to keep in mind that when performing the Bridging Pose, it is important to avoid over-arching your back or compressing your neck. If you experience any discomfort or pain, stop the pose and consult a yoga instructor or doctor.

Modifications and Variations

Supported Bridge Pose: This modification is useful for those who have knee or back pain. Place a block or cushion under the sacrum for added support.

One-Legged Bridge Pose: To increase the challenge, try lifting one leg off the floor while keeping both shoulders on the ground. This variation strengthens the hips and glutes.

Shoulder Bridge: This variation focuses on the shoulders, neck, and upper back. Start by lying on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift the hips up, keeping the knees bent.

Tips to do Bridge Pose in Yoga

Focus on your breath: Inhale as you lift the hips up, and exhale as you lower them down. This will help you maintain stability and balance.

Keep the knees hip-width apart: Keeping the knees hip-width apart will help you engage the glutes and hips properly.

Engage the core: Engaging your core will help you maintain stability and balance throughout the pose.

Keep the neck relaxed: Avoid straining the neck by keeping it relaxed and in line with the spine.


The Bridge Pose in yoga is a great pose for strengthening the hips, glutes, and lower back. It can also help reduce stress and anxiety, improve posture, and increase flexibility. With proper alignment and focus on the breath, this pose can bring a sense of calm and stability to your yoga practice. So, roll out your mat and give the Bridge Pose a try!

Bridge Pose FAQs

1. What are the benefits of Bridge Pose?

The yoga Bridge Pose can help to relieve stress, alleviate back pain, improve posture, increase flexibility in the spine, hips, and legs, and boost energy levels.

2. How long should I hold the Bridge Pose?

You can hold the yoga Bridge Pose for anywhere from 30 seconds to 2 minutes, depending on your comfort level.

3. Can the Bridge Pose be modified for those with back pain?

Yes, the Bridging Pose can be modified by placing a block under the sacrum for support, making it more accessible for those with back pain.