Bridge pose: How to do it properly and reap its 9 benefits

From strengthening your legs to toning the core, if there is one pose that does it all, it is the bridge pose! This all-rounder yoga pose offers both strength and flexibility benefits. It is perfect if you want to improve posture, increase spinal mobility, and relieve stress—all while boosting blood circulation in your body. Whether you are looking to tone your lower body or stretch out after a long day, bridge pose can do wonders. It is particularly helpful for those who sit a lot, as it counteracts slouching and tightness in the hips. Know how to do a bridge pose only if you do not have neck, back, or knee issues!

What is the bridge pose?

The bridge pose, also known as setu bandhasana in Sanskrit, is a chest-opening yoga pose designed to stretch the chest and thighs. This asana involves lifting your hips and upper body off the ground while pressing your arms into the mat, creating a bridge-like shape with your body. In Sanskrit, ‘setu’ means bridge, and ‘bandha’ means lock. This beginner pose is mostly done at the end of a yoga session, especially after a standing workout to help warm up the spine.

How to do a bridge pose?

When done properly, bridge pose, or setu bandhasana, is one of the most powerful poses that can strengthen your core, glutes, and legs. It also stretches your chest and shoulders and promoting flexibility. Be mindful of your breath and follow these 10 steps to perform the bridge pose:

1. Lie on your back with your knees bent and feet hip-width apart. Keep your arms at your sides with palms facing down.
2. Make sure your feet are placed firmly on the mat, and position them close enough to your glutes.
3. Engage your core and gently press your lower back into the floor to remove any space between your spine and the mat.
4. As you inhale, press down through your feet and begin to lift your hips toward the ceiling, lifting your spine off the floor at a time.
5. Keep your thighs parallel and your knees aligned with your hips, and ensure your head, neck, and shoulders are resting flat on the floor. Engage your inner thighs for stability.
6. If it feels comfortable, as your hips rise, you can clasp your hands beneath your back and press your arms into the mat to help you stay on the tops of your shoulders. Make sure your knees are directly over the heels.
7. As you hold the pose for 30 seconds to 1 minute (or for 5-10 breaths), focus on steady, deep breaths and engage your glutes and core.
8. Keep your chin slightly tucked to protect your neck, and avoid turning your head during the pose to maintain alignment.
9. To release, always exhale and slowly lower your spine back down to the mat, until your hips rest gently on the floor.
10. Repeat for 3 sets of 10-15 repetitions.

With these steps, you can perform the bridge pose in the right way!

7 mistakes to avoid with bridge pose

If you are new to bridge pose, it is important to learn the right techniques before performing the pose. Plus, make sure you are not making these common mistakes:

1. Not warming up beforehand

Skipping a warm-up can increase the risk of injury, especially to your back and hips. Bridge pose requires flexibility and strength, so doing a few stretches like cat-cow, pelvic tilts, or hamstring stretches can help loosen up your muscles and prepare your body.

2. Toes out to the side

When your toes turn outward, the alignment of your knees shifts, putting undue pressure on the joints. This misalignment can lead to discomfort or even injury. Ensure your toes are pointed straight ahead, with feet parallel, to distribute the weight evenly and protect your knees.

3. Not engaging the inner thighs

Without engaging the inner thighs, your legs may splay outward, reducing stability during the pose. This can lead to poor form and make the pose less effective for strengthening. Focus on squeezing your thighs inward to keep your knees and hips aligned and to get a deeper engagement in your glutes and thighs.

4. Lifting chest

Lifting chest too much is one of the most common mistakes that people make. It can put a strain on your neck and misalign your spine. Instead, focus on lifting your hips while keeping your chest relaxed. Think of lengthening your spine rather than arching your back too much for a comfortable, steady stretch.

5. Letting knees touch each other

If your knees touch, it can cause your legs to collapse inward, reducing the engagement of your glutes and thighs. Keep them parallel to your hips with a small space between them, to maintain proper form and prevent strain on your knees.

6. Dropping hips

Letting your hips drop makes the pose less effective, reducing the benefits for your glutes and core. Engage your muscles actively, lifting your hips toward the ceiling and maintaining the pose for several breaths to build strength.

7. Arching back

Overarching the lower back can cause discomfort and strain. Instead, engage your core and keep your spine neutral. Roll up and down through your spine slowly, preventing any pressure on your lower back.

What are the benefits of bridge pose?

Here are 9 reasons why bridge pose is good for you:

1. Stretches the neck and spine

The bridge pose provides a deep stretch to the neck and spine, releasing tension. This stretching action can improve posture and reduce discomfort caused by poor sitting habits. Over time, it helps maintain spinal health and flexibility, preventing stiffness in the back and neck.

2. Opens the chest and shoulders

As you lift your hips, your chest naturally expands, creating space in the shoulders and chest area. This not only promotes better posture but also improves lung capacity, making it easier to breathe deeply. It counteracts the effects of slouching, which often leads to rounded shoulders and tight chest muscles.

3. Strengthens and stretches core muscles

The bridge pose activates the core, engaging your abdominal muscles for balance. This can strengthen the muscles and tone the belly, giving you abs. Over time, it also improves the balance and posture of your body, reducing the risk of lower back strain.

Also read: 9 best kettlebell exercises for abs that strengthen core muscle

4. Strengthens the legs, hips, and glutes

Bridge pose is an excellent workout for your legs, glutes, and hips. As per the National Institute of Ayurveda, bridge pose is good for weak and tired legs. As you press through your feet and lift your hips, you strengthen these muscles, improving both endurance and flexibility. This helps with overall lower body stability, essential for activities like walking, running, and climbing stairs.

5. Improves digestion

By gently engaging the abdominal area, the bridge pose stimulates the digestive organs, promoting gut health and better metabolism. The lift and contraction can help alleviate digestive problems such as bloating, gas, and constipation by massaging the intestines and promoting bowel movements, reveals a study published in the National Institute of Ayurveda.

6. Increases blood circulation

The inversion-like nature of the bridge pose, where the hips are elevated higher than the heart, boosts blood flow to the brain, heart, and other vital organs. Improved blood circulation can help increase energy, reduce fatigue, and support a healthy cardiovascular system.

7. Improves spinal mobility

The gentle arching of the spine in bridge pose enhances flexibility and mobility, particularly in the lower back. With regular practice, it can reduce stiffness, prevent back pain, and support a greater range of motion, making everyday activities more comfortable.

8. Alleviates stress

Bridge pose promotes relaxation by encouraging deep breathing and releasing physical tension stored in the body. A study published in the National Institute of Ayurveda states that bridge pose also stimulates the nervous system, which helps calm the mind and reduce stress levels, making it an excellent pose for anxiety relief.

9. Helps to manage weight

Engaging multiple large muscle groups like the legs, core, and glutes helps boost metabolism, making bridge pose beneficial for weight management. When practiced regularly, it also increases muscle tone and promotes fat loss, contributing to overall fitness and maintaining a healthy weight.

Bridge pose variations

Here are 3 variations of bridge pose you may try:

1. Use a yoga block

Placing a yoga block between your lower back can provide support while lifting your hip and holding the pose. It helps reduce strain on your back and spine and allows you to stay in the pose longer, deepening the stretch without excessive effort.

2. Bridge pose with a strap

Using a yoga strap around your thighs just above the knees prevents your legs from splaying outward. This variation helps maintain proper alignment, especially for those with weak inner thighs, and encourages deeper engagement in the hips and glutes.

3. Keep your hands on the mat

Instead of clasping your hands underneath you, keep them flat on the mat with palms facing down. This variation offers more balance and stability and can be easier on the shoulders, making it ideal for beginners or those with shoulder discomfort.

Who should avoid bridge pose?

• Avoid bridge pose in later pregnancy, as lying on your back can reduce blood flow and cause discomfort.
• Those with neck or shoulder issues should skip bridge pose, as it can strain these areas.
• Individuals with existing back injuries should avoid bridge pose to prevent further pain in the spine.
• People with knee or ankle pain may find the pose uncomfortable or risk worsening their joint issues.
• Bridge pose can elevate blood pressure, so those with hypertension should avoid or modify the pose.

To avoid the risk of injuries, make sure you follow the steps properly to perform bridge pose!