Bridge Pose
Setu Bandha Sarvangasana
Sanskrit
Setu Bandha Sarvangasana
English
Bridge Pose
Spanish
Puente
Category
Backbend
Level
Beginner–Intermediate
Benefits
- Stretches chest, neck, and spine
- Strengthens back, glutes, and hamstrings
- Calms the brain
- Reduces anxiety and fatigue
Contraindications — when to avoid or modify this pose
- Neck injury (avoid turning the head while in the pose)
- Recent back or shoulder injury
- Heavy or irregular menstrual flow (optional caution — mild backbend)
Muscles worked
Contract / work (engaged)
- Glutes
- Hamstrings
- Lower back (erector spinae)
Stretch / lengthen (released)
- Chest (pectorals)
- Hip flexors
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
Pairing the lift with an active pelvic-floor engagement (Mula Bandha) as the glutes fire on the exhale is a common teaching cue for this pose.
Pelvic-floor engagement cue cross-checked against the user's own yoga-teacher-training course material. Menstruation caution added per the site creator's own course material on yoga for women (Round 3).
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.