Setu Bandha Sarvāṅgāsana
Bridge Pose
Updated:
Benefits
- ✓Strengthens the legs, glutes, and back
- ✓Stretches the chest, neck, and spine
- ✓Calms the brain and helps with stress and mild depression
- ✓Stimulates the thyroid gland and improves digestion
- ✓Relieves menstrual pain and menopausal discomfort
Instructions
- 1.
Starting position — supine
Lie on your back with the knees bent and the feet on the floor, hip-width apart. Draw the heels as close to the buttocks as possible. The arms are alongside the body with the palms down. Press the feet evenly into the floor.
- 2.
Lifting the pelvis
On an exhale, press the feet and arms into the floor and lift the pelvis upward. Lift from the tailbone upward, vertebra by vertebra. The thighs and inner feet remain parallel — do not allow the knees to splay outward.
- 3.
Opening the chest
Interlace the fingers under the back and extend the arms toward the heels. Press the shoulders into the floor and lift the sternum toward the chin. Do not turn the head to the side. The cervical vertebrae maintain their natural curve — do not press the neck into the floor.
- 4.
Holding and exiting
Hold for 30–60 seconds with even breathing. To exit: release the hands, place the palms on the floor and slowly lower the back to the floor vertebra by vertebra, from the upper back to the tailbone. Hug the knees to the chest for a few breaths.
Modifications & Props
Props needed
Restorative variation — with a block under the sacrum
Lift the pelvis and place a block at medium or low height under the sacrum (not under the lower back!). Release the weight onto the block. This turns the pose into a passive backbend, ideal for restoration. Hold up to 5 minutes.
For beginners — with a block between the knees
Place a block between the knees and squeeze gently. The block prevents the knees from splaying outward and activates the adductors. This ensures proper leg alignment and protects the lower back.
With a belt around the thighs
Tie a belt around the mid-thighs at hip width. The belt provides tactile feedback for the parallelism of the thighs and allows you to focus on opening the chest rather than controlling the legs.
⚠Contraindications
- •Neck injury — use a blanket under the shoulders and do not turn the head in the pose
- •Last trimester of pregnancy — only the supported variation with a block under the sacrum
Frequently Asked Questions
I feel tension in the neck. What am I doing wrong?
Most likely you are pressing the neck into the floor or lifting the shoulders too aggressively. Place a folded blanket under the shoulders — it elevates the shoulder girdle and reduces the neck load. The head rests on the floor without the blanket, creating natural space for the cervical vertebrae.
Can I substitute Setu Bandha with Urdhva Dhanurasana?
Urdhva Dhanurasana (Wheel) is a significantly more advanced pose. Master Setu Bandha first — when you can confidently hold for 60 seconds with good chest opening and stable legs, you are ready for the next step.
Related Poses
Camel Pose
Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.
Wheel Pose
Urdhva Dhanurasana is the queen of backbends — it demands strength, flexibility and precise technique. Learn the safe Iyengar approach with props and a wall.
Restorative Legs Up the Wall
Restorative Viparita Karani with a bolster under the hips is the queen of restorative poses. Relieves tired legs, calms the mind and regulates the nervous system.