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BACKBENDS · BEGINNER

Bridge Pose

Setu Bandha Sarvāṅgāsana

A gentle backbend lying on your back, lifting the hips from the floor while the feet, arms and shoulders stay grounded.

Also known as: Bridge, Setu Bandha Sarvangasana

Side view of a person in Bridge Pose on a yoga mat: lying on the back with knees bent and feet flat, hips lifted high, arms resting along the mat with palms down, head still and facing up, eyes closed.
Illustration: AI-generated original for YYOGAA

At a glance

Level
Beginner
Type
Backbends, Lying on your back
Body focus
Glutes, Legs, Spine, Chest
You will need
Mat
How long
3–5 slow breaths, then lower. Repeat two or three times if it feels comfortable.

How to practise

Start here: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart and close enough that your fingertips can almost touch your heels. Rest your arms by your sides, palms down.

  1. Press your feet and arms gently into the floor.
  2. As you breathe out, slowly lift your hips away from the mat.
  3. Lift only as high as feels comfortable, keeping your weight on your feet and shoulders, not your neck.
  4. Keep your knees pointing forward, in line with your hips and feet.
  5. Keep your head still and look straight up. Do not turn your head while your hips are lifted.
  6. Stay for a few breaths, keeping the breath steady.

Breath: Breathe out as you lift your hips. Breathe steadily while you stay, and breathe out again as you lower.

Coming out: Breathe out and roll your spine slowly back down to the mat, from your upper back to your hips. Rest with your knees bent.

Benefits

  • Builds strength in the backs of the legs and the buttocks
  • Invites gentle opening across the fronts of the hips and the chest
  • Offers a gentle introduction to backbends

Common mistakes

  • Letting the knees drift apart or fall together

    Try instead: Keep your knees in line with your hips. It can help to imagine holding a small cushion between them.

  • Turning the head while the hips are lifted

    Try instead: Keep your head still. Come down first if you need to look around.

  • Lifting the hips too high and arching the lower back

    Try instead: Lift a little lower and let the front of your ribs soften.

  • Placing the feet too far away

    Try instead: Walk your feet a little closer to your hips.

Make it easier

  • Lift your hips just a few centimetres, then lower. Repeat slowly with your breath.
  • Rest the flat back of your pelvis on a firm block or cushion, and stay there with support.
  • Keep your hips on the mat and simply press your feet down, feeling the backs of your legs work.

Cautions

  • Keep your head still while your hips are lifted.
  • Lower down if your knees feel strained.
  • Keep your neck free of strain and never put your body weight on your head or neck.
  • Keep your lower back comfortable. Ease off straight away if you feel pinching or pain there.
  • If you are pregnant, check with your midwife or doctor before practising this pose.

Stop if anything hurts. For more, read our health disclaimer.

About this pose

Bridge Pose can be practised as a slow movement, lifting and lowering with the breath, or held for a few breaths. Both are useful.

Keep the lift modest at first. A low, comfortable bridge is still Bridge Pose.

Written by The YYOGAA team. Published 30 September 2026.

Not yet reviewed by a qualified yoga teacher. Please treat this as general guidance.

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