Bridge Poses

setu bandha from Sritattvanidhi 19th century

The bridge poses engage your posterior chain.


Get on your back on a mat. Bring your knees up and put the soles of your feet on the mat so that your legs form a stable triangle.


Lift your butt off the mat. Hold then slowly lower.

If you push your navel up the curve of your lower back will become uncomfortable. Instead push your hips up.


Prima musculorum tabula of Thomas Geminus 1559
Prima musculorum tabula of Thomas Geminus 1559

Use touch to help tell yourself what you are doing.

Press up then touch your butt and the back of your thighs and feel them engage. Touch your lower back and feel your muscles there.


Start here.

Lift your butt a little off the mat. Adjust the tilt of your pelvis front and back for the comfort of your lower back. Hold and move around and feel how it works.


Have your feet hip width apart and your shins vertical. Press your hips up and gently hold.

If you can, try for a straight line from your shoulders to your pelvis to your knees. Do not push hard as that will lead to discomfort in your back.

Wide Bridge

Place your feet wider apart then press your hips up and keep your shins vertical.

Butterfly Bridge

Place your feet close together but not touching. Let your knees fall open and then press up into a bridge with your knees wide.

Leg Extended Bridge

Press up into a bridge then extend one leg away from your torso.

One Leg Bridge

yoga pose, bridge (setu bandha) on one leg, human man nude figure

Raise one leg off the mat then press up into the bridge.