Bridge Pose (Setu Bandhasana Practice)

Bridge Pose is a supine backbend commonly practiced in modern yoga.

Overview

Bridge Pose is a accessible backbend where the hips are lifted from a supine position, creating a bridge shape with the body. It serves as a foundational backbend for practitioners of all levels.

Method/Content

Lying on the back with knees bent and feet flat on the floor, the hips are lifted by pressing into the feet. The thighs remain parallel and the chest moves toward the chin. The arms may rest alongside the body, clasp underneath, or press palms together. The pose is held with steady breathing for several breath cycles.

Purpose/Benefits

Bridge Pose strengthens the back, legs, and glutes while opening the chest and hip flexors. It calms the mind and reduces anxiety. The pose prepares the body for deeper backbends.

Verification Notes

• Common in Hatha, Vinyasa, and restorative yoga
• Often used as preparatory pose for Wheel Pose