Bridge Pose

A foundational supine backbend that explores spinal extension, leg support, breath and the relationship between effort and ease.

“Press through the feet. Lift with care. Soften through the breath.”

Setu Bandhasana introduces backbending from the ground. The floor offers support while the legs, pelvis and spine organise into a gentle arch. The pose can be steady, quiet and spacious when the lift is shared through the whole body rather than forced into one area.

The purpose is not to lift as high as possible. The purpose is to explore how the back body, front body and breath respond to a supported backbend. Height matters less than comfort, steadiness and clear sensation.

1. 1Lie on your back with your knees bent.
2. 2Place your feet hip-width apart and close enough that the ankles feel steady.
3. 3Rest your arms alongside the body.
4. 4Allow the back of the head, shoulders and feet to settle.
5. 5Press gently through the feet.
6. 6Lift the pelvis away from the floor.
7. 7Let the spine follow into a comfortable arch.
8. 8Keep the throat and face soft.
9. 9Breathe for a few steady breaths.
10. 10Lower slowly, one section of the spine at a time if available.

Instead of searching for the “correct” position, notice:

• •Do the feet stay grounded without gripping?
• •Can the knees point in the same general direction as the toes?
• •Is the lift shared through the legs, pelvis and spine?
• •Can the chest broaden without hardening the throat?
• •Does the breath remain easy at the height you have chosen?

Allow the breath to show you how much effort is useful. If the inhale feels blocked or the exhale becomes strained, explore a lower bridge or a slower entry.

Observe where the student initiates the lift. Some students press strongly through the feet. Others lift from the lower back or hold the breath. Let these patterns inform simple, spacious cues.

Reflect after practising:

• •What changed when you pressed evenly through both feet?
• •Where did the backbend feel most available?
• •Did a smaller lift create more room for breathing?
• •How did the body respond as you lowered down?

Rather than mistakes, you may notice:

• •Knees widening or collapsing inward
• •Feet turning out strongly
• •Weight shifting onto the neck
• •Overarching the lower back
• •Clenching the buttocks
• •Holding the breath

• •Keep the lift small.
• •Place a folded blanket under the shoulders for comfort.
• •Use a block under the pelvis for a supported bridge.
• •Hold for fewer breaths.
• •Keep the arms relaxed rather than interlacing the hands.

• ✓The feet feel steady.
• ✓The breath remains comfortable.
• ✓The neck feels free from pressure.
• ✓The lower back feels spacious rather than compressed.
• ✓Lowering down feels controlled and calm.