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Bridge Pose (Setu Bandha Sarvangasana)

Updated: Apr 2

Elisha in Bridge Pose (Setu Bandha Sarvangasana), lying on her back with knees bent, feet flat on the mat hip-width apart, hips lifted, arms resting flat alongside the body with palms pressing into the mat

Bridge Pose is a foundational backbend that strengthens the glutes, hamstrings, and lower back while opening the chest and hip flexors. It's accessible to most practitioners and builds real strength when held for multiple breaths. There are two main expressions: the classic version with arms flat on the mat, and the full expression with hands interlaced underneath, which allows the shoulders to roll under and the hips to lift higher. Both are effective, the second simply goes deeper.


Variation 1: Bridge Pose (Classic)

The foundational version. Arms stay flat on the mat, giving you a stable base to press from and full control over the height of your hips.


Elisha in Bridge Pose (Setu Bandha Sarvangasana), lying on her back with knees bent, feet flat on the mat hip-width apart, hips lifted, arms resting flat alongside the body with palms pressing into the mat
Press through the feet, lift the hips, breathe into the chest.

  1. Lie on your back with your knees bent and feet flat on the mat, hip-width apart.

  2. Place your feet close enough to your hips that you can just graze your heels with your fingertips.

  3. Rest your arms flat alongside your body, palms pressing into the mat.

  4. On an inhale, press through your feet and lift your hips toward the ceiling.

  5. Keep your knees parallel and tracking over your ankles, don't let them splay out.

  6. Press evenly through all four corners of each foot.

  7. Hold for 5-8 breaths, then exhale and lower down slowly, one vertebra at a time.



Modifications & Variations

  • Place a block under your sacrum (the flat bone at the base of your spine) for a fully supported, passive version of the pose. This is a great restorative option.


Variation 2: Full Bridge (Hands Interlaced)

The deeper version. Rolling the shoulders under and interlacing the hands creates a shelf for the upper back, allows the chest to open more fully, and gives you something to press against to lift the hips higher.


Elisha in the full expression of Bridge Pose, hips lifted high, both hands interlaced beneath her lower back with arms pressed into the mat, shoulders rolled under, chest opening toward the chin, feet flat on the mat
Roll the shoulders under, interlace the hands, and rise higher.

  1. Begin in the classic Bridge Pose with your hips lifted.

  2. Roll your right shoulder under, then your left, drawing your shoulder blades together beneath you.

  3. Interlace your fingers beneath your lower back, arms pressing into the mat.

  4. Use the press of your arms and hands to lift your hips higher.

  5. Let your chest move toward your chin and breathe into the front of the chest.

  6. Keep your feet pressing evenly into the mat and your knees parallel.

  7. Hold for 5-8 breaths, then release the hands and lower down slowly.



Modifications & Variations

  • If your shoulders are tight and interlacing is uncomfortable, hold a yoga strap between your hands instead. This gives you the same shoulder roll and pressing action with more room between the hands.


General Modifications

  • Feet wider apart: A slightly wider foot stance can make the pose feel more stable and reduce any strain in the knees.

  • Single leg lift: For more challenge, extend one leg straight from either variation and hold for a few breaths before switching. This is also a great bridge toward One-Legged Wheel Pose.



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