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September 26, 2025 • 3 min read

Guide Bridge Pose

Ease into Bridge Pose with mindful breathing and gentle alignment—this step-by-step guide helps beginners build strength, stability, and flexibility while ensuring safe posture and balance.
Bridge Pose

Pose Type

Backbend

Sanskrit Meaning

Setu Banda Sarvangasana

Benefits

  • Stretches the front body and spine
  • Strengthens your back body
  • Corrects posture
  • Energizes and helps with focus
  • Improves digestion
  • Calms the mind

Targets

  • Hamstrings
  • Glutes
  • Back muscles
  • Chest
  • Spine
  • Neck

How to Do?

Here is a detailed guide for performing the Bridge Pose:

  • The initial step to begin the bridge pose is to lie on your back. Ensure your feet lie straight on the floor and your shoulders are width apart. Keep your hands on the floor and make your palm face the floor.
  • Next, you must fold your knees and make sure they form a straight line with the ankles. When doing so, ensure that your legs and pelvis are at a distance of 10-12 inches.
  • Inhale and slowly raise your lower, middle, and upper back. When lifting the hips upwards, ensure your head, shoulders, and neck stay flat on the floor. You can support your body’s weight through your feet, arms, and shoulders. Ensure that your bottom feels firm and your thighs are side by side.
  • You can hold your hands in different ways. You can have your hands lay flat on the ground. You can also cross your fingers and let your hands be on the floor to support your torso. If none of these, you can keep your hands behind your back and have your fingers on your back. They can be directed towards the lower back. The choice is yours.
  • Keep breathing and hold the posture for a brief period. Ideally, the time can be a minute or two.
  • Now, let us talk about releasing it! How do you think it can be done?  Exhale and bring your hips back to the ground.  

What to Keep in Mind and What Not? 

Here is a list of things you need to keep in mind while practicing the Bridge Pose (Dos):

Dos:

  • Start slowly or gently. Do not force yourself into doing anything intense. If you feel any pain in your neck or back, it’s best to stop and come out of the pose.
  • If there are any limitations or injuries, use props such as blankets or blocks under your hips.
  • Take as much time as needed to lift the bridge with control. You can practice coming in and releasing from the yoga pose several times beforehand. 

Don’ts:

  • Make sure that the back of your neck doesn’t flatten up when you practice rising.
  • Avoid turning your neck anytime while practicing the yoga pose.
  • Ensure your knees do not fall out broader than the feet while rising. If it happens, squeeze a yoga block between your thighs when you rise.
  • Do not practice the bridge yoga pose if you have a sprain or shoulder or neck injury.
  • Pregnant women and older people should avoid practicing the yoga posture
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