Bridge Yoga Pose Setu Bandha Sarvangasana

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Position your heels close to your glutes so your fingertips can just touch your heels.
3. Place your arms alongside your body with palms facing down and shoulders relaxed.

How to do it

1. Exhale as you press firmly through your heels and lift your hips toward the ceiling, engaging your glutes and hamstrings.
2. Roll your shoulders underneath your torso and, if possible, interlace your fingers while pressing your arms into the mat to lift your chest higher.
3. Hold the top position for 30-60 seconds, maintaining a steady breath and keeping your thighs parallel.
4. Inhale as you slowly lower your spine back to the mat, rolling down one vertebra at a time from the upper back to the tailbone.

Form checklist

• Keep your knees directly over your ankles and avoid letting them splay outward.
• Maintain a slight gap between your chin and chest to protect the cervical spine.
• Engage your inner thighs as if squeezing an invisible block to keep the legs parallel.
• Press your shoulders and upper arms into the floor to create more lift in the thoracic spine.

Pro tips

• Focus on lengthening your tailbone toward the back of your knees to prevent compression in the lower back.
• For maximum glute activation, drive through the heels rather than the toes.

Make it harder

• Lift one leg straight toward the ceiling while keeping your hips level and stable.
• Place a yoga block between your knees and squeeze it throughout the movement to increase adductor and core engagement.

Frequently asked

What muscles does the bridge yoga pose setu bandha sarvangasana work?

The bridge yoga pose setu bandha sarvangasana primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bridge yoga pose setu bandha sarvangasana?

The bridge yoga pose setu bandha sarvangasana requires no equipment — just your body weight.

Is the bridge yoga pose setu bandha sarvangasana good for beginners?

Yes. The bridge yoga pose setu bandha sarvangasana is a beginner-friendly movement and a strong foundation to build on.

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