The Bridge

The Bridge, also known in yoga as Setu Bandha Sarvangasana, is a classic pose that offers a multitude of benefits. Here’s a more structured breakdown:


  1. Spinal Flexibility: The pose stretches the spine, which can help relieve tension and improve overall flexibility.
  2. Chest Opener: It opens up the chest, which can be beneficial for those with respiratory conditions like asthma.
  3. Thyroid Activation: The stretch in the neck area can stimulate the thyroid gland.
  4. Core Engagement: The abdomen and the muscles surrounding it are engaged, which can help with digestion.
  5. Strengthens Legs: Your quadriceps and hamstrings are engaged, helping to strengthen and tone the legs.
  6. Relief from Menstrual Pain & Menopause Symptoms: The opening of the pelvis can help alleviate certain kinds of menstrual discomfort.
  7. Mental Benefits: Helps in reducing anxiety, fatigue, and insomnia.
  8. Blood Pressure: The pose can help regulate blood pressure, especially when practiced regularly.


  1. Starting Position: Lie flat on your back. Place a blanket under your shoulders if necessary for comfort. Bend your knees, placing your feet hip-width apart and close to your sitting bones.
  2. Lift: As you exhale, press your arms and feet into the ground. Engage the glutes by pushing your tailbone upwards. Begin to lift your hips off the ground.
  3. Alignment: Ensure your knees are aligned directly above your feet. Clasp your hands beneath your pelvis and roll your shoulders under for support, pressing the arms down for added lift.
  4. Lengthen: Push your knees away from your hips to extend your tailbone and pull your pubis towards the navel.
  5. Neck and Shoulder Position: Keep the chin away from the sternum, firming the shoulder blades against your back and lifting the chest.
  6. Duration: Maintain this pose, taking deep breaths, for 30 to 60 seconds.
  7. Release: Exhale and slowly release, rolling the spine down and relaxing the hips onto the ground last.


  • Be cautious and seek guidance if you have a neck injury.
  • It’s essential to ensure proper alignment to avoid injury.
  • Always consult with a yoga instructor or healthcare professional before trying a new exercise, especially if you have any underlying health conditions.

Remember, as with any exercise or yoga pose, the key is to listen to your body. If you experience any pain or discomfort, it’s essential to stop and reassess or seek guidance.

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