Bridge Pose is a back-bending pose that makes the body resemble a bridge. The pose's name comes from the Sanskrit word Setu Bandhasana (SAY-tuh-bun-DHAHS-ana).
Setu means bridge, Bandha means lock, and Asana means pose. Known as a restorative pose, the Bridge Pose benefits the entire upper body.

Level of Difficulty: Beginner

Bridge pose benefits 

• Strengthens the back muscles and the gluteus maximus
• Stretches the neck, chest, and spine
• Calms the nervous system
• Expands the lung capacity
• Improves digestion
• Relieves symptoms of menopause and menstruation
• Helpful with asthma, thyroid issues, high blood pressure, osteoporosis, and sinusitis

Precautions

Who should avoid doing the Bridge Pose?  Anyone with the following conditions should avoid doing the Bridge Pose.

• Back injury
• Neck or shoulder injury

Preparatory poses

Try a preparatory pose from this list of yoga poses. Each pose stretches the lumbar spine, preparing your back for the Bridge Pose. 

• Cobra Pose 
• Standing Backward Bend 
• Cat-Cow Pose 

Step-by-step instructions for Bridge Pose

1. Begin by lying on your back.

2. Keep your knees bent, hip-width apart, and your feet flat on the floor in a parallel position, in line with your sitting bones, about a foot away from your hips.

3. Place your arms by your sides with your palms facing down.

4. As you inhale, begin to roll your spine upward as you lift your hips toward the sky. You will feel the lower, middle, and upper back sequentially peel off the mat. Support the weight of your body through your feet, ankles, and thighs, rooting down into the ground. 

5. Squeeze your buttocks to keep a lift through your hips and keep your legs in a parallel position without collapsing or splaying outward.

6. Keep your breath easy and light, continually flowing as you strengthen your upper body in this pose.

7. Hold the posture for 1-2 minutes, and then slowly roll your spine down to the floor as you exhale completely.

Bridge Pose variations and modifications

• To increase the challenge while practicing bridge pose, bring your arms underneath your back by rolling your shoulders under and clasping the hands together, lifting up the torso higher. 
• You can also support your back with the palms of your hands.
• If you want to make the pose more restorative, place a support like a yoga block or folded towel under your sacrum (just above your tailbone) and let your weight rest on the support.

Follow-up poses

• Full Wheel Pose 
• Legs-Up-The-Wall Pose

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The Angle Pose 1

Locust Pose (Shalabasana)

Pigeon Pose (Kapotasana)

Eagle Pose (Garudasana)

Reverse Prayer Pose (Paschim Naraskarasana)

Standing Forward Bend (Uttanasana)

Standing Spinal Twist (Katichakrasana)

Standing Wide-Legged Forward Bend (Prasanta Padottanasana)

Seated Cradle (Hindolasana)

Easy Pose (Sukhasana)

Forward Lunge (Ashwasanchalanasana)

Cow Face Pose (Gomukhasana)

Upward Plank Pose (Poorvottanasana)

Lotus Position or Lotus Pose (Padmasana)

Mill Churning Pose: Chakki Chalanasana)

Monkey Pose (Hanumanasana)

One-Legged Forward Bend (Janu Shirasana)

Two-Legged Sitting Forward Bend (Paschimottanasana)

Sitting Half Spinal Twist (Ardha Matsyendrasana)

Crocodile Pose (Makarasana)

Child’s Pose

Boat Pose (Navasana)

Side-reclining Leg Lift (Vishnuasana)

Upward Facing Dog (Urdhva Mukha Svanasana)

Lying-down Body Twist (Natrajasana)

Wind-Relieving Pose (Pavanamuktasana)

Lying Down on Sides (Vishnuasana)

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