Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana

The Bridge Pose, also known as Setu Bandhasana, is a yoga asana that targets various muscle groups in the body while promoting flexibility and strength. This pose primarily focuses on activating the muscles in your core, back, glutes, and hamstrings. It is an excellent exercise for improving posture, reducing back pain, and opening up the chest and shoulders. To begin, lie down on your back with your knees bent and feet flat on the floor. Place your arms alongside your body, with the palms facing down. As you inhale deeply, engage your core muscles and press your feet firmly into the ground. Slowly lift your hips off the floor, creating a straight line from your knees to your shoulders. As you hold the Bridge Pose, make sure to keep your neck and shoulders relaxed. Avoid straining your neck by gently tucking your chin in towards your chest. Focus on the breath and try to stay in the pose for 30 seconds to a minute, gradually working your way up to longer durations as you become more comfortable. The Bridge Pose offers numerous benefits beyond strengthening and toning the targeted muscle groups. It also stimulates your thyroid and improves digestion, while calming the mind and reducing stress. Regular practice of this pose can help to alleviate symptoms of anxiety and depression, as well as improve overall mental well-being. Remember to always listen to your body and modify the pose if needed. Engaging in a consistent yoga routine that includes the Bridge Pose can contribute to your overall fitness and well-being, providing both physical and mental advantages.


  • Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your hands alongside your body, palms facing down.
  • Press your feet and palms firmly into the floor, engaging your glutes and core.
  • Inhale and lift your pelvis off the ground, coming into a bridge pose. Keep your thighs and feet parallel.
  • Roll your shoulders back and underneath your body, interlacing your fingers or keeping your palms flat on the floor.
  • Press through your arms and shoulders to lift your chest towards your chin, lengthening your neck.
  • Hold the pose for several breaths, keeping your glutes and core engaged.
  • Exhale and slowly release your hands, rolling your spine down onto the floor one vertebra at a time.
  • Repeat the bridge pose for several sets, gradually increasing the duration as your strength improves.

Tips & Tricks

  • Focus on proper form and alignment to ensure maximum benefits and prevent injury.
  • Increase the intensity by holding the bridge pose for longer periods of time.
  • Engage your glutes and core muscles to lift your hips higher off the ground.
  • Experiment with different variations of the bridge pose, such as single-leg bridges or bridge pulses.
  • Breathe deeply and relax your upper body to allow for a deeper stretch.
  • Support your lower back by placing a yoga block or bolster beneath your sacrum.
  • Incorporate bridge pose into a routine that also includes other strengthening exercises for the legs, hips, and core.
  • Stretch your chest and shoulders before and after performing the bridge pose to improve flexibility.
  • Be consistent with your practice to see progress and improvements over time.
  • Listen to your body and modify the pose or take breaks as needed to avoid strain or discomfort.


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