Yoga Bridge Pose – The Yogic Secret For Improved Flexibility
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Yoga Bridge Pose – The Yogic Secret For Improved Flexibility

Yoga has many poses and movements to help you enjoy good mental and physical health. There is Bow, Easy, Crow, Cobra, and Plough pose among others. It is Yoga Bridge Pose that wins the race.

Do you want to know what the Bridge pose is? Yoga experts have the complete information on it.

Bridge Pose – A Brief Introduction

Do you know the Sanskrit name of Bridge pose? It is Setu Bandha Sarvangasana. This yoga asana gives your spine, chest, and neck a gentle stretch. Vinyasa yoga style contains this yoga asana.

Bridge pose prepares your body for intense back-bending yoga asana. It also improves your body posture and relaxes all the muscles. The Setu Bandha Sarvangasana gives your body a major energy boost.

Want to know what it takes to practice this beneficial yoga asana? The information below will help.

Step-by-Step Guide to Yoga Bridge Pose

Practicing the yoga bridge pose is easy. But there are a few steps you need to keep in mind to do this yoga asana.

Preparing for the Asana

  • Lie down on the floor on your back. Keep it flat on the floor.
  • Bend your knees. Bring your feet towards your hips. Keep them as close as possible.
  • Place both arms besides your body.

Note: Keep your feet hip-width apart and knees pointing upwards. You can grab your ankles for support.

Now let us see how you can get into the pose.

Getting Into the Yoga Bridge Pose

  • Inhale. Press your feet on the floor.
  • Lift your pelvis off the floor. Then lift your lower and middle back.
  • Use both arms to support your back during the lift.

Note: Keep your feet flat on the floor. Distribute your weight equally throughout the whole feet. Make sure both of your heels remain flat on the floor.

  • Maintain equal body weight on your shoulder and feet.
  • Raise your hips and back as much as possible.
  • Tuck your chin into the collarbone while raising your body. Exhale completely.

This gives your back, thighs, neck, and chest a gentle stretch. Keep your shins perpendicular to the floor. Make sure your thighs are parallel to the floor in the Yoga Bridge Pose.

  • Take slow breaths. Lift your hips, back, and chest.
  • Hold this pose for 30 seconds.

Many yoga practitioners ask a question –

How Do I Come Out From the Yoga Bridge Pose?

  • After completing the pose take a long and deep breath.
  • Exhale. Bring down your entire back on the floor.
  • Unfold your legs. Relax the body.
  • Come into the Corpse Pose (Shavasana) for complete relaxation.

You should do the Yoga Bridge Pose on a yoga mat. This makes it a little comfortable to do.

There are a few precautions you should follow when doing this yoga asana.

Precautions for Yoga Bridge Pose

  • Stretch according to your body limits. Do not move beyond what is comfortable. It will only end in an injury.
  • Do not move or adjust your neck after lifting your back. It causes undue stress on your neck.
  • Do not practice the Setu Bandha Sarvangasana if you suffer from Spondylitis.
  • Avoid the Yoga Bridge Pose if you have a migraine.

Note: If you want to adjust your neck during this asana first come back to the floor. Readjust your neck and then go back to the asana practice.

Following these tips opens up a world of benefits for you.

Benefits of Yoga Bridge Pose

  • The Yoga Bridge Pose comes with a lot of mental and physical health benefits.
  • The Setu Bandha Sarvangasana strengthens your spine. It puts a gentle pressure on your entire back. Daily practice increases the strength and flexibility of your back.
  • It is the best yoga asana for toning the muscles of your neck. It rids your neck of any strain. Bridge pose improves the posture of your neck.
  • The Yoga Bridge Pose soothes your entire chest region. It helps prevent blood pressure fluctuation, asthma, and hypertension.
  • Bridge pose massages all internal muscles and glands of the abdominal region. It improves the functioning of your digestive system and metabolism.
  • Daily practice of this yoga asana has a soothing effect on your leg muscles. This is what makes the Yoga Bridge Pose the perfect yoga asana for sportspersons.


A good level of flexibility keeps you away from many injuries and muscle strains. Join a certified yoga school to learn the Yoga Bridge Pose from experienced yoga teachers.