The bridge pose may seem simple, but it has a profound effect on the trunk, spine and metabolism. The yoga guru explains why you should try it.
Yoga is often thought of as a slow, gentle practice, but certain poses can provide powerful strength and toning benefits when done correctly. One such pose is Bridge Pose, also known as Setu Bandhasana. This classic backbend is commonly performed to stretch the spine, but its benefits extend far beyond flexibility. Bridge pose activates the core, glutes, hips and thighs while supporting digestion, circulation and posture.
According to Himalayan yoga guru Siddhaa Akshar, this pose works best when performed with proper alignment and awareness of breathing. It is particularly useful for people who sit for long hours, as it counteracts stiffness in the hips and lower back while gently energizing the entire body.
What is Bridge Pose (Setu Bandhasana)?
Bridge pose is a beginner-friendly backbend where the body forms a gentle arch, resembling a bridge. In Sanskrit, setu means bridge and bandha means lock. The pose involves lifting the hips while resting the shoulders, arms, and feet on the ground. It is usually practiced towards the end of a yoga session to improve spinal mobility and release tension accumulated during the day.
Why is bridge pose effective for core strength?
Bridge pose strengthens the core by engaging the deep abdominal muscles as well as the glutes and inner thighs. Akshar explains that this combination creates stability in the pelvis and lower back, helping to tone the stomach more effectively than isolated abdominal exercises. A study of National Institute of Ayurveda points out that poses involving controlled spinal extension improve core activation, balance, and postural control when practiced consistently.
How does bridge pose support weight management?
One of the lesser-known benefits of bridgework is its role in weight management. Since it simultaneously activates large muscle groups, it helps boost metabolism. Raising the hips higher than the heart also improves blood flow to the digestive organs, reducing bloating and promoting gut health. Research suggests that regular practice can help regulate stress hormones, which play a key role in weight gain.
Also read: 5 Beginner Yoga Inversion Poses to Boost Blood Circulation, Strength, and Flexibility
Step-by-step guide: How to correctly install the bridge?
- Lie on your back with your knees bent and your feet hip-width apart.
- Place your feet close to your glutes and keep your arms at your sides, palms down.
- Engage your core and gently press your lower back into the mat.
- Inhale and slowly lift your hips, moving up your spine.
- Keep your thighs parallel and your knees aligned over your heels.
- Optionally, clasp your hands under your back and press your arms into the mat.
- Hold the position for 30 to 60 seconds, breathing regularly.
- Keep your chin slightly tucked in and avoid turning your head.
- Exhale and slowly lower your spine.
Common Bridges Pose Mistakes to Avoid
Many people lose the benefits of bridgework due to poor form. Avoid letting your knees fall outward or touch each other, as this will strain the joints. Arching your lower back or lifting your chest too aggressively can cause neck discomfort. Akshar advises focusing on lengthening the spine rather than forcing height. Skipping warm-ups is another common mistake that increases the risk of injury.
Benefits of practicing bridge surgery regularly
Bridge pose stretches the spine, neck, chest, and shoulders while strengthening the core, legs, hips, and glutes. It improves posture, stimulates circulation, supports digestion, reduces stress and improves spinal mobility. Studies from the National Institute of Ayurveda also note its calming effect on the nervous system, making it useful for stress relief and overall balance.
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