Bridge Pose

Setu Bandhasana

Bridge Pose in the Ashtanga Primary Series is a distinctive backbend: the head crowns onto the floor, the feet turn out, and the hips lift while the legs straighten. It strengthens the neck, back, and legs and opens the chest before the deeper backbends. Careful engagement protects the neck as the body arches up.

Alignment cues

• Set the crown of the head down, feet turned out and heels in line
• Press through the feet to lift the hips and straighten the legs
• Keep the neck strong and the weight rolling toward the crown

Benefits

• Stretches the chest and front of the spine
• Strengthens the back and glutes
• Counterbalances forward-folding poses

Modifications

• Support the lower back with a block for a gentler version
• Keep the neck neutral rather than turning the head