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The Variations of Bridge Pose





Bridge pose, or Setu Bandha Sarvangasana, is a restorative and strengthening yoga pose that targets the muscles in the back, glutes, and hamstrings. This pose is known for its ability to alleviate stress and tension, while also promoting flexibility and balance in the body.


  1. Basic Bridge Pose (Setu Bandha Sarvangasana)

The basic bridge pose is the foundation for all other variations. To perform this pose, start by lying on your back with your knees bent and feet hip-width apart. Place your arms alongside your body, palms down. Inhale, and lift your hips off the ground, rolling your spine onto the top of the shoulders. Keep your knees directly above your ankles and your feet hip-width apart. Hold the pose for five deep breaths before slowly lowering your hips back to the ground.


  1. Active Bridge Pose

Active bridge pose is an intermediate variation that engages the core muscles and promotes balance. To perform this variation, lift your hips off the ground and press your arms into the mat, engaging your core muscles. Hold this position for five breaths before slowly lowering your hips back down. This variation is excellent for those who want to strengthen their core and improve their balance.


  1. Active Bridge Pose with Blocks

For those who need extra support or have tight hip flexors, try using yoga blocks in active bridge pose. Place the blocks under your knees, and lift your hips off the ground as in the active bridge pose. Hold the position for five breaths before lowering your hips back down.

  1. Wheel Pose (Urdhva Dhanurasana)

For a more advanced variation, try transitioning from the bridge pose to wheel pose. From the bridge pose, walk your hands towards your shoulders and press your palms firmly into the mat. Engage your legs and core muscles, lifting your hips and back off the mat. Keep your head relaxed and gaze slightly forward. Hold the pose for five breaths before slowly lowering your body back down.


The bridge pose is a versatile and accessible yoga pose that offers numerous benefits to practitioners of all levels. By exploring its various modifications and variations, you can tailor the pose to your individual needs and preferences, deepening your practice and unlocking newfound strength and flexibility.


- Sat Nam


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