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How To Do Bridge Pose In Yoga

The Setup: What To Do In Bridge Pose

How To Do BRIDGE POSE | Step By Step SETU BANDHASANA | Simple Yoga Lessons | Yoga For Beginners

3. Start by lying on your back on your mat, and bend your knees enough so the feet are flat on the ground. Your heels need to be close to your hips with your arms laying down by your hips you should be able to touch the backs of your heels with your fingertips.

4. Place a block in between your feet in its flattest position and narrow so that it is long in between your feet. Your big toes will touch the block, but your heels will be slightly off of the block. This ensures your feet are truly parallel with the sides of the mat.

5. Now you will place your second block in its narrowest position in between your legs . You may have to play around with the placement of the block here it should keep your knees right over your ankles, not push them out to the side.

6. Now place your palms so they are facing the ceiling.

Avoid These Common Mistakes

Dont let your feet turn out, which closes off the space in your low back. Instead, keep the outer edges of your feet parallel to the outer edges of your mat.

Dont clench your butt cheeks or push your inner groins toward the ceiling, which strains the low back. Instead, hug your inner knees toward one another and release your inner thighs down toward the floor before lightly lengthening your tailbone toward the backs of your knees.

See alsoLearn to Backbend Better: Locust Pose

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How To Perform Bridge Pose

Practicing Bridge Pose is easy enough. You can perform it easily by following the steps below.

Preparing the Asana

  • Firstly, lay on the floor on your back. Your back should be flat on the floor.
  • Now, bend the knees and bring your feet towards your hips as close as possible.

Note- Feet should be hip-width apart, knees pointing upwards.

  • Place your arms beside the body.

Note- You can also grab the ankles with your hands for support.

Getting Into the Pose

  • With an inhalation, press your feet firmly on the floor and firstly, lift your pelvis off the floor, then lower back and then middle back. Take the support of your arms to lift the back.

Note- Feet should be flat on the floor and distribute weight evenly throughout the whole feet. You might get a deep temptation to lift the heels but keep them flat on the floor.

  • Balance your body weight on the shoulder and feet and raise your back and hips as much as possible.
  • When the body is raised enough, tuck your chin to the collarbone gently , towards the chest. Then exhale completely.

Here, you will feel stretch on your back, thighs, neck, and chest. Your shins will be perpendicularto the floor and your thighs will be parallel to the floor.

  • Now, in the same position, take slow and gentle breaths. Make sure your hips, back, and chest are lifted.

Hold this position for 30-60 seconds and bring your awareness to the flow of prana.

Releasing the Pose

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The Common Mistakes People Make When Doing Bridge Pose

Part of the goal of bridge pose is to stabilize the core, but when the knees splay open wider than the hips, that stability begins to fade. So its important to keep the knees open only as wide as the hips and the feet closer to the glutes as opposed to further forward on the mat.

Another mistake is not engaging the core by pulling the naval in toward the spine. This is supposed to feel like a rest for the low back rather than a strain. Follow these tips to help avoid common mistakes:

  • Engage your abdominals throughout the entire bridge pose.
  • When setting up for the bridge pose, bend your knees with your feet flat on the mat and make sure you can reach your heels with your fingertips. Thats how youll know that your feet are close enough to your butt.
  • Press your feet down into the ground and keep your knees in line with your hips as you rise up into bridge pose.
  • Tuck your shoulders under as you clasp your hands to really open up the chest.

Does Bridge Pose Reduce Belly Fat

Setu bandha sarvangasana strengthens the core, which helps burn belly fat when combined with other healthy lifestyle choices. Excess fat comes for a sedentary lifestyle and poor eating habits, so you cannot reduce belly fat simply by practicing a single yoga pose. However, if you work this posture into your daily practice, you will build core strength, which will help reduce belly fat by way of increasing overall muscle mass.

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How To Do Setu Bandha Sarvangasana Or Bridge Pose

  • Lie down on your back, you can cushion your shoulders and neck with a folded blanket as well.
  • Fold your knees and bring your feet as close to your hips as you can, keep your feet hip width apart from each other.
  • Keep your hands on the floor besides your body, palms facing down.
  • With inhalation, press your palms, shoulders and feet on the ground and slowly lift your hips up, you can tighten your hips so that you dont put too much pressure on your back
  • Using your thighs, keep your knees close as they may spread out.
  • Engage your shoulders to keep your neck neutral.
  • You can clasp your hands behind your back, keep your arms straight.
  • Stay for 5-8 breaths or longer if you are comfortable.
  • To release, simply exhale, unclasp your hands and lower your hips to the ground.
  • Relax!
  • The Science Behind Bridge Pose

    How to Do Bridge Pose (Setu Bandhasana) – Yoga Tutorial

    Though its a simple asana, yet to harness its benefits one should aware of the anatomy and physiology of the yoga pose. The muscles, which are prominently involved during the practice of the asana are: rectus abdominis, quadriceps, hamstrings, gluteus maximus, triceps brachii, brachialis, posterior deltoid, and bicep brachii

    Video of bridge pose

    The video will help to understand the pose in a better way.

    Modification and variations

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    Bridge Pose Yoga Sequence Relaxing Follow

    To reach the stage of asanas at the Intermediate Level comes with pure practice and understanding the body well. As one understands the body movement with the flow of breath through inhalation and exhalation, the need to take this practice to the next level becomes a passion . So this understanding is needed when we practice the Follow-up poses too. The need to give the muscles the required rest and room for contracting is important in the practice of Yoga Asanas. Some of the relaxing poses are highlighted below:

    As every body has its own structure and limitations , the poses to be followed up here after Setubandhasana can vary. A need to understand this is far more important as any kind of injury will be avoided.

    What Is A Setu Bandhasana

    • Bridge pose is one of the important supine yoga poses.
    • It is called bridge pose because of its resemblance to a dam or bridge.
    • It comes under the category of topsy-turvy yoga asanas.
    • It works upon nerves, spine, and muscles on a finer scale, especially of the back region, thus facilitates better coordination between the body and mind.
    • The pose is helpful in the prevention and management of thyroid, back pain, neck pain, and problems related to the nervous system.

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    What Does Bridge Pose Do For The Body

    Bridge pose works the quads, glutes, low back, and transverse abdominis. Strengthening these muscles, and more importantly getting them to work together as one unit, improves balance and stability in the pelvis and core. When you move into the final expression of the pose with your hands clasped underneath your lifted glutes, youll also be opening up the chest and the shoulders to combat poor posture.

    How Does Bridge Pose Works

    Here is how to do Bridge pose correctly. This is one pose ...

    Bridge pose is a deep stretching exercise that mainly stretches back, hips and neck. Let discuss the mechanism or the science behind Bridge pose works.

    Starting from the lower body, lifting the back puts a little pressure on the feet. Then a stretch is felt on the thighs. The main stretch in this asana is on the back and spine.

    While we lift the back, the muscles of the entire back and spine are stretched. In addition, lifting the back also creates a stretch in the core and abdomen.

    The main pressure of lifting the back comes in the shoulders and neck, thus the muscles of the neck and shoulders are opened. Then, tucking the chin on the collarbones brings a good amount of stretch to the neck.

    This is how the Setu Bandha Sarvangasana stretches the muscles of the body. Now, leets move towards its benefits.

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    The Setup: What Not To Do In Bridge Pose

    1. It is important when setting up for Bridge Pose that the feet stay under the knees, and that the knees dont splay out to the side. Often times as people move into Setu Bandha Sarvangasana, they engage the glute muscles too much .

    2. When you engage the glutes too much your legs open out to the side this narrows the sacrum. It can be dangerous to do a backbend when your sacrum is in that narrowed position.

    Skeletal And Muscular Joint Actions

    All in all, considering the many actions of the muscles that must be balanced for Bridge Pose Setu Bandha Sarvangasana to work, maintaining this basic posture requires a really high level of coordination.


    It can be a challenge to find full hip extension in Bridge Pose Setu Bandha Sarvangasana without also adducting or externally rotating at the hip joints. If the hamstrings and adductor magnus are not strong enough, the gluteus maximus may do too much and pull the legs in an outward rotation, activating other adductors to bring the knee together, but also flex hips, or the rectus femoris may serve to extend the knees but interferes with the ability to extend the hips.

    Spinal extensors may be useful, but too much lumbar extension is not helpful, as it can limit hip extension by stressing the psoas complex.

    While the final position of the knees is actually a flexed shape, the action of coming into the Bridge Pose Setu Bandha Sarvangasana is one of extension because it is moving from more flexion to less flexion.

    The elevation of the scapula moves the shoulder blades to the floor, which subsequently lifts the rib cage from the floor. It is important that in this case the scapulae is not depressed or does not pull the back down, as this action moves the scapula away from the cervical spine, leaving the flexed neck connected to the weight of the upper body.

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    Top 10 Health Benefits Of Bridge Pose

    Some of the important benefits of Setu Bandhasana are given below.

  • Thyroid gland disorders: Practicing this asana properly helps for the better health of the thyroid gland. The yoga pose massages the glands and ensures the secretion of thyroxin hormone, which treats hypo and hyperthyroidism.
  • Back pain: It is beneficial if somebody has back pain. The practicing of the yoga pose provides suitable stretch to the spine, nerves, in fact to the entire vertebral column, thus helps to give relief from backache, and pains related to the spine and vertebral column. However, it should be practiced under the guidance of a yoga therapist.
  • Legs strengthening: The yoga pose is good for strengthening of legs, thighs, hips, and buttocks. It should also be practiced by those who have weak legs and muscles.
  • Belly fat: It helps to control weight as the hormone thyroxin ensures weight management. Practicing it in a proper way and maintaining it for a suitable time, helps to burn fat from the belly region.
  • Hair loss: Regular practice of the pose helps to healthy hair. Its proper technique as mentioned above ensures the proper flow of blood and oxygen in the scalp region, which in turn strengthens the hair follicles.
  • Chest congestion: If you are a patient with chest congestion or respiratory problems, it is recommended to practice the asana on regular basis. It helps to increase the lung area and also makes the bronchia and alveoli stronger.
  • How To Do A Bridge

    Yoga Foundations Series: How To Do Bridge Pose

    This article was co-authored by Rosalind Lutsky, a trusted member of wikiHow’s community. Rosalind Lutsky worked as a gymnastics coach at SB Gymnastics at Stanford University, coaching children from ages 5-12 years old during her time as a Stanford student. She was a competitive gymnast growing up, and competed for her local gymnastics team in Minnesota.There are 9 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed 428,832 times.Learn more…

    A bridge is a type of move thats often seen in gymnastics, yoga, and Pilates. There are several different versions of the bridge and different variations for beginners and experts. The move is a good way to work out a number of muscles, including the gluteus maximus, hamstrings, and quadriceps, and its also good for stretching the spine and hips. Its always advisable to stretch before doing any sort of exercise, and if you haven’t done a bridge before, start with the beginner bridge pose and work your way up to the full bridge and the backbend.

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    Beginner Yoga How To Do Bridge Pose And Shoulderstand Yoga With Melissa 155

    Melissa West/

    Props Needed: Yoga Mat, Yoga Blocks, wall

    Yoga Postures/Asanas: shoulder releases, Locust/Salabhasana, Cobra Building/Bhujangasana, Bridge Pose/Setu Bandhasana, Neck Releases, Shoulderstand/Sarvangasana, Janu Sirsasana/Head Beyond Knee Pose with Neck Releases

    Thank you for making us Canadas Most Popular Free One Hour Online Yoga Show. Thank you for leaving your ratings, comments and testimonialsFor more great videos check out my membership site and become a member today

    Show Notes:Yoga with Melissa 155 Beginner Yoga Bridge Pose and Shoulderstand

    Welcome to Yoga with Melissa, Im so happy youve decided to try a beginner yoga class. Whether this is your first class or you are a seasoned practitioner with beginners mind all are welcome here.

    Bridge pose and Shoulderstand are good yoga poses to pair together because bridge pose prepares your shoulder girdle, legs and feet nicely for shoulder stand. Bridge pose improves flexibility in your shoulders and spine, stimulates your nervous system, aids in digestion, opens up your chest, neck and shoulders, stimulates your thyroid and parathyroid glands, increases your lung capacity, relieves menstrual and menopausal discomfort, relieves high blood pressure, asthma and sinusitis and reduces fatigue. Mentally bridge pose is known to energize your mind, relieve mild depression and anxiety and help to reduce stress.


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