How to Do Setu Bandha Sarvangasana Pose | Bridge Pose

We absolutely love Bridge Pose! It’s one of those classic heart-opening backbends that just feels so good for the entire body. Whether you’re looking to energise your morning or wind down after a busy day, this pose is like a big, warm hug for your spine and chest.

It’s a fantastic way to stretch out the front of your body—especially those hip flexors and shoulders—while building a little bit of heat and strength in your legs and glutes. The best part is that it’s completely customisable; you can keep it active and strong, or make it restorative with a block.

In this guide, we’ll walk you through how to feel into your Bridge Pose so you can enjoy all the juicy benefits it has to offer.

How To Do Setu Bandha Sarvangasana (Bridge Pose)

Set your foundation
Lie down on your back with your knees bent and your feet flat on the mat. Keep your feet hip-width apart and close enough to your glutes that you can just graze your heels with your fingertips.

Lift your hips
As you inhale, press firmly into your feet and gently lift your hips toward the sky. Imagine rolling your spine up off the mat one vertebra at a time, keeping a soft, natural curve in your lower back.

Open your heart
If it feels good, interlace your fingers underneath your back and shimmy your shoulder blades a little closer together. This helps to open the chest and gives you a lovely, stable base to rest on.

Breathe and hold
Keep your neck long and your gaze straight up at the ceiling—try not to move your head from side to side here. Take a few deep, nourishing breaths, feeling the expansion in your belly and chest.

Use a prop
If you’re looking for a more restorative Yin Yoga vibe, simply slide a block or a firm pillow under your sacrum (the flat bone at the base of your spine) and let your weight settle into the prop.

Lower with ease
When you’re ready to come down, release your hands and slowly roll your spine back down to the mat, inch by inch. Take a moment in Savasana or bring your knees together to touch, letting your body soak up the practice.

The Benefits of Setu Bandha Sarvangasana (and Yoga in General)

Bridge Pose is such a wonderful way to build strength through your legs, glutes, and core while simultaneously giving the front of your body a much-needed opening. It gently mobilises the spine and stretches out the hip flexors and chest, which feels absolutely amazing if you’ve been sitting at a desk all day. By stimulating the thyroid and aiding digestion, it really looks after your internal health too.

Beyond the physical, this pose is a beautiful heart-opener that can help shift your energy. Because it’s a mild inversion, it sends fresh blood flow to the brain, which helps to calm the nervous system and quieten a busy mind. It’s our go-to for relieving a bit of stress or fatigue after a long day.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a bridge between your movement and your breath, allowing you to feel more grounded and balanced in your everyday life.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Ustrasana Pose | Camel Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla