Find Strength, Balance, and Peace with Bridge Pose

The bridge pose in yoga is called “Setu Bandha Sarvangasana” in Sanskrit, and the “Bridge pose yoga” in English. This is an intermediate-level yoga pose that focuses on strengthening the spine and improving flexibility.

This asana can be beneficial for many aspects of your health, from toning muscles to reducing tension in the neck and shoulders. It can help reduce stress and anxiety as well as improve digestion, circulation, energy levels, and mood.

What is Bridge pose?

The pose involves lying flat on your back with your hands at your sides and feet hip-width apart on the floor. You then lift your hips off the floor and squeeze your legs while engaging the core. The chest should be open but not overstretched while keeping a slight curve in the lower back. To increase the difficulty, you can try lifting one leg off the floor at a time, or hook elbows opposite the body for extra support.

While doing this asana the shape of the body looks like a ‘bridge’ or ‘bridge pose’ supporting the shoulders, hence it is called bridge pose. This is an asana in the “Hatha Yoga” category.

The correct way to do Bridge pose in yoga

Preparing for the bridge pose is an important step in any yoga practice. Whether you are a beginner or a more advanced yogi, this article on Bridge poses in yoga offers some tips to help you practice bridge pose safely and effectively.

  1. To begin, lie straight on the yoga mat in the Shavasana asana.
  2. Lie on your back with your knees bent and feet flat on the floor.
  3. Keep your arms close to your body with palms facing the floor; Make sure your fingers are spread wide open.
  4. Place your arms by your sides with palms facing down.
  5. Keeping everything firmly in line from shoulders to knees, take a deep breath and press through the legs as you lift your hips toward the ceiling.
  6. Keep pressing the arms as you engage the core muscles to hold the torso up throughout the exercise.
  7. Keep your head neutral while pressing both shoulders firmly into the mat.
  8. Stay in this position for 10-15 seconds.
  9. Coming into the preposition Come into the preposition by keeping the hips down as you slowly lower down to the mat.
    Repeat this asana as many times as you want.

Benefits of Doing Bridge Pose

The bridge pose is a common and beloved posture in yoga practice. This simple yet powerful pose provides many physical benefits while calming the mind and soul. Let’s know the benefits of Bridge pose in yoga as follows

♦ As an introductory asana for beginners, this asana provides gentle stress to the spine and chest area.

♦ With regular practice, Bridge Pose can help improve spinal flexibility, strengthen back muscles, increase circulation throughout the body, and build core stability.

♦ This asana, known as Setu Bandha Sarvangasana, is a great way to open the chest and strengthen the spine.

♦ It can help improve circulation and digestion while reducing stress.

♦ More experienced yogis can use this as a preparatory pose to open their hips before attempting more difficult asanas like wheel pose or handstand pose.

♦ It also serves as an effective counterpose after more vigorous exercises such as shoulder stands or backbends.

♦ This is a backbend that strengthens the spine, opens the chest and neck area, and stretches the hip flexors and quads.

You have successfully completed one repetition of the Bridge pose. A variety of benefits make Bridge Pose attractive to practitioners of all experience levels.


The key to getting the most out of Bridge pose in yoga is proper form. Begin by lying on your back with your knees bent and your feet flat on the floor hip-width apart. Press into your heels as you lift your hips off the floor, engaging your core muscles as you do so. Keep your head neutral while pressing both shoulders firmly into the mat for support. However, it is important that practitioners follow proper alignment guidelines when performing this asana to ensure safe and effective practice

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