How to Do Bridge Pose in Yoga: 4 Bridge Pose Modifications

Bridge pose, or Setu Bandha Sarvangasana, is a reclined backbend and chest-opening yoga pose. This asana (pose) for beginners involves lifting the hips and sternum while pressing the arms down into the mat to create a bridge-like effect with the body for a maximum stretch. In a Hatha yoga class, bridge pose is typically performed towards the end of class after warming up the spine in a standing series.

In Sanskrit, the ancient language from which yoga was born, “Setu Bandha Sarvangasana” translates to “bridge,” (Setu) “to bind,” (Bandha) “all,” (Sarva) “limb,” (Anga) “pose” (asana). In effect, Setu Bandha Sarvangasana is named after the bridge-like shape the body makes while in this pose.

Bridge pose is a great pose to add to your yoga practice for a deep, frontal stretch and prepare yourself for more advanced backbends. Here are some tips for practicing bridge pose:

1. 1. Practice a few rounds. In many Vinyasa yoga classes, the yoga teacher will lead you through two to three rounds of bridge pose. If you are doing bridge pose at home, you should also try practicing this repetition: with each round, you will be able to lift your hips higher and bend your back deeper.
2. 2. Press into the feet. The more you press into the soles of your feet, the higher you will be able to lift your hips.
3. 3. Breathe into the lower belly. Your inhalations and exhalations are crucial in bridge pose because they can help you achieve a relaxed state and maintain the posture longer to reap the benefits of its deep stretch. Inhale into your belly, allowing it to expand on your inhale. Exhale slowly and intentionally. Take long, deep breaths as you enter, hold, and exit the asana.
4. 4. Relax your glutes. Use your leg muscles to lift your hips, and let your glutes relax like apples hanging on a tree.

Bridge pose is an asana that yogis can practice on its own or prepare for shoulder stand (Sarvangasana) or wheel pose (Chakrasana). Here is a step-by-step guide to practicing bridge pose:

1. 1. Lie on your back and bend your knees. Center yourself on your yoga mat. Point your knees up to the sky with the soles of your feet on the ground.
2. 2. Adjust your feet and arms. With your palms face down, extend your arms long to each side of your body. Spread your feet to hip-width distance, so your fingertips graze the back of your heels.
3. 3. Lift your hips. Press down through your feet and hands, and lift your hips off the ground without squeezing your glutes.
4. 4. Tuck your chin. Lengthen the back of your neck by tucking your chin in slightly towards your chest.
5. 5. Interlace your hands behind your back. Inch your shoulder blades underneath you, then interlace your hands while still pressing down on them to lift your torso.
6. 6. Relax your glutes and engage your inner thighs. Relax all of the muscles in your gluteus maximus. Use the strength of your quadriceps and hamstrings to keep your hips lifted. Breathe in and out.
7. 7. Lift your hips higher. If possible, lift your hips even higher for a few breaths towards the end. Feel the bend in your low back and the deep stretch in your hip flexors and the front of your body.
8. 8. Slowly release. Unlace your fingers and slowly begin to lower your hips, vertebra by vertebra, until your tailbone reaches the floor. Take a few deep breaths as you complete the pose.

There are a few ways to support or modify bridge pose:

1. 1. Use a yoga block. Place a block underneath your lifted hips while doing bridge pose to support your lower back. The block should go directly underneath your sacrum. Place the block from the lowest to the highest level, whichever feels best on your body.
2. 2. Keep your hands on the mat. Instead of interlacing your hands behind your back, leave your palms face down, with your arms on the ground, to create more leverage and stability as you raise your hips high.
3. 3. Practice Eka Pada. Also known as king pigeon pose, Eka Pada is a challenging bridge pose variation. To practice this asana, get into traditional bridge pose, then slowly lift one leg off the ground and breathe. Try lifting the other leg afterward to maintain balance in the body.
4. 4. Practice wheel pose. Chakrasana, or wheel pose, is an advanced yoga pose, which beginner yogis should perform under the guidance of a certified yoga teacher. To perform wheel pose, place your palms face down next to your ears, with your fingertips pointing towards the crown of your head, and the soles of your feet on the ground. Lift your hips and entire upper body off the mat, letting your head and neck drop back. Continue lifting through the hips and breathing intentionally and deeply.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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