Bridge Pose
Setu Bandha Sarvangasana · A supported backbend from lying on your back that strengthens the glutes and opens the chest.
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Muscles worked
Strengthens
Also works
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Bridge Pose
- 1Lie on your back with knees bent and feet flat, hip width apart, heels near your hips.
- 2Press through your feet and lift your hips.
- 3Roll your shoulders under and interlace your fingers beneath you, or keep palms on the floor.
- 4Hold for 5 breaths, then roll down slowly one vertebra at a time.
When to pick it: Pick it as a gentle backbend, a glute activator, or a cool-down after sitting.
Form cues
- Knees point forward, not out
- Lift through the chest, not just the hips
- Neck relaxed — don’t turn your head
Common mistakes
- Knees splaying out
- Clenching so hard the lower back pinches
- Turning the head while up
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More glutes poses
All glutes exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.