Backbend · beginner

Bridge Pose

Setu Bandha Sarvangasana

A supine backbend powered by the glutes — one of the few poses that is both a stretch and a strengthener.

Bridge Pose Photograph coming soon

A rigged MakeHuman figure animated into Bridge Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Feet and shoulders planted with the hips lifted between them — both ends of the body are floor contacts at once, and the hip height follows from the shin rather than being dialled in. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie on your back, knees bent, feet hip-width and close to your hips.
  2. Press through the feet and lift the hips.
  3. Keep the knees tracking over the ankles, not splaying out.
  4. Roll the shoulders under and clasp the hands, or leave the arms alongside.

Why it helps

  • Strengthens glutes and hamstrings
  • Opens the chest and hip flexors
  • Often eases the 'tight hamstrings' that are really weak glutes

Common mistakes

  • Squeezing the glutes so hard the lower back takes over.
  • Letting the knees fall outward.

Before you try it

  • Skip with a neck injury — the neck must stay still and neutral.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Block under the sacrum for a supported, restorative version.
  • Smaller lift.
  • Block between the knees to stop them splaying.

Where this pose shows up

Styles restorative power

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