Bridge Pose (Setu Bandha Sarvangasana) | Yoga & Movement

Man demonstrating Bridge Pose lying on a mat with knees bent, feet grounded, hips lifted and arms by his sides
Bridge Pose — AI-generated visual reference. Lift hips only as far as comfortable, keeping the neck relaxed.

Bridge Pose (Setu Bandha Sarvangasana)

Focus: gentle hip extension and trunk strength. This is an educational guide, not a treatment for a medical condition.

How to practice

  1. Lie on your back with knees bent and feet flat.
  2. Gently lift hips a small amount while keeping breath easy.
  3. Lower slowly with control.

Beginner modification

Use a small lift or a supported pelvic tilt.

Potential benefits

This posture can be used to explore gentle hip extension and trunk strength. Benefits vary by person; research on complete yoga programs does not establish that any individual posture cures or treats a disease.

Safety and precautions

Avoid if it aggravates neck or back symptoms; do not turn your head while lifted. Stop if you experience pain, dizziness, or unusual symptoms. Seek qualified guidance when needed.

Ayurvedic perspective

Traditional Ayurveda values appropriate movement and a consistent daily routine. This is a traditional wellness interpretation, separate from scientific evidence.

Related wellness goals

Back comfort; joint mobility.

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