Bridge Pose Setu Bandhasana
- Equipment
- Body weight
- Body part
- Yoga
- Type
- Stretching
Bridge Pose (Setu Bandhasana) is a body-weight yoga pose that opens the front of the body while strengthening the back of the legs and hips. As you lift, it works the glutes (gluteus maximus), hamstrings, inner thighs (adductor magnus), and quadriceps, while the chest and shoulders stretch and the lats, teres major, and triceps engage to anchor the arms. It's a gentle backbend used to counter long hours of sitting and to prepare the body for deeper poses.
How to do the Bridge Pose Setu Bandhasana
- 1Lie on your back with knees bent and feet flat on the floor, set hip-width apart and close enough that your fingertips can graze your heels.
- 2Rest your arms alongside your body, palms down, and lengthen the back of your neck so your chin stays slightly away from your chest.
- 3Press your feet and arms firmly into the floor and exhale as you lift your hips toward the ceiling, peeling your spine off the mat one vertebra at a time.
- 4Roll your shoulders under and clasp your hands beneath your back, drawing the shoulder blades together to open the chest.
- 5Keep your knees tracking over your ankles and your thighs parallel, drawing the inner thighs toward each other so the knees do not splay outward.
- 6Lengthen your tailbone toward the backs of your knees and lift your hips a little higher, breathing steadily, and hold for 30 seconds to 1 minute.
- 7To release, unclasp your hands, exhale, and lower your spine slowly back to the mat from the top down, settling the hips last.
- 8Rest with knees bent for a few breaths before repeating or moving on.
Form tips
- Drive through your heels rather than your toes to load the glutes and hamstrings and keep pressure off the knees.
- Press the back of your head gently into the mat to protect the neck — never turn your head while your hips are lifted.
- Squeeze a yoga block or rolled towel between your thighs to keep the legs parallel and engage the inner thighs.
- Lift from the hips and engage the glutes instead of cranking the lift from your lower back, so the backbend stays even.
- Keep your breath smooth and continuous throughout the hold rather than bracing and holding your breath.
Common mistakes
- Letting the knees splay outward, which slackens the inner thighs and glutes and puts uneven strain on the knee joints.
- Turning the head to the side while lifted, which compresses the neck under load and risks injury.
- Pushing through the toes and lifting the heels, which shifts the work off the glutes and hamstrings and stresses the knees.
- Over-arching and dumping into the lower back instead of lifting the hips with the glutes, which can cause lumbar pinching.
- Placing the feet too far from the hips, which reduces hamstring and glute engagement and limits how high you can lift.
Frequently asked questions
What muscles does Bridge Pose (Setu Bandhasana) work?
It strengthens the glutes (gluteus maximus), hamstrings, inner thighs (adductor magnus), and quadriceps as you lift the hips, while the lats, teres major, and triceps engage to root the arms and the chest (pectoralis major) opens in the backbend.
How far apart should my feet be in Bridge Pose?
Keep your feet hip-width apart and close enough to your hips that your fingertips can touch your heels. Point your toes forward and keep your knees stacked over your ankles throughout the hold.
Is Bridge Pose good for beginners?
Yes. It's an accessible, supported backbend that builds hip and leg strength while gently opening the chest. Beginners can keep the lift low and skip clasping the hands until the shoulders feel comfortable.
How long should I hold Bridge Pose?
Hold for about 30 seconds to 1 minute while breathing steadily, then lower the spine slowly to the mat. You can repeat for two to three rounds, resting briefly with bent knees between each.
Where should I feel Bridge Pose?
You should feel the work in your glutes, hamstrings, and inner thighs, with a gentle stretch across the chest and the front of the hips. You should not feel pinching or strain in your lower back or neck.
