Setu Bandhasana - Bridge Pose

"Our body's natural response to danger is to curl in, protecting our most vulnerable part our heart, both the physical heart and the energetic heart space.  Backbends do the very opposite action - opening us up to the world.  We are exposing ourselves and that takes courage but also helps to build more of it! Overcoming our fears on the mat can give us courage off the mat too."

Esther Ekhart

Benefits of Bridge Pose



  • Calms the body, brain and nervous system

  • Alleviates stress

  • Eases mild depression




  • Strengthens back, glutes, legs and ankles.

  • Opens chest, heart and hip flexors

  • Stretches the chest, neck, shoulders and spine

  • Stimulates organs of the abdomen, lungs and thyroid

  • Rejuvenates tired legs

  • Improves digestion

  • Stimulates circulation




  • Can relieve symptoms of asthma and high blood pressure

  • Reduces backache and headaches

  • Relieves symptoms of menopause

  • Therapeutic for osteoporsis and sinusitis

Who Should Be Mindful in Bridge Pose

  • If you suffer from a neck injury make sure you are supervised by a yoga teacher

Tips and Alignment

  • Feet should be parrallel with ankles over the knees.  This helps to reduce pressure on the lower back.  When the toes turn out they close the space in the sacroiliac joint and may create more stress in the joint then necessary.

  • Shoulder blades under as much as possible as this helps the spine to lift up and opens the chest.

  • Try and feel a dynamic opposition of pressing down with your arms and feet while lifting up the pelvis and chest (chest to chin NOT chin to chest).

Bridge pose lengthens the front of the body as well as the back body, creating space between each vertebrae and relieves pressure from the discs.  


By placing a block under your sacrum and allowing the weight of your hips to rest into the block you receive all the therapeutic benefits esecially for backache, tired legs and menopause or menstrual issues.


For people concerned about thyroid function the bend in the neck and holding the pose for lengths of time, helps to stimulate a sluggish thyroid. 



Sinlge leg bridge is a good way to challenge yourself in Bridge.  Try and keep your hips level.  Press your heel into the floor at the same time reach the opposite toes up to the sky.   This is a great variation to help strengthen the back body especially glutes helping to tone the bum.

Emma Costelllo

Tel: 087-212-4644