{"id":25626298,"date":"2025-10-07T13:47:32","date_gmt":"2025-10-07T08:17:32","guid":{"rendered":"https:\/\/entri.app\/blog\/?p=25626298"},"modified":"2025-10-07T13:47:32","modified_gmt":"2025-10-07T08:17:32","slug":"how-to-do-bridge-pose","status":"publish","type":"post","link":"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/","title":{"rendered":"How to Do Bridge Pose (Setu Bandhasana) ?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a04f87c5f1ee\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a04f87c5f1ee\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#What_is_the_bridge_pose_setu_bandha_sarvangasana\" >What is the bridge pose (setu bandha sarvangasana)?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Why_practise_Bridge_Pose\" >Why practise Bridge Pose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#The_anatomy_behind_the_pose_whats_actually_working\" >The anatomy behind the pose, what\u2019s actually working<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Step-by-step_How_to_do_Bridge_Pose_Setu_Bandha_Sarvangasana\" >Step-by-step: How to do Bridge Pose (Setu Bandha Sarvangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Cues_that_help_beginners_practical_simple\" >Cues that help beginners (practical, simple)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Variations_prop_options\" >Variations &amp; prop options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Common_mistakes_and_how_to_fix_them\" >Common mistakes and how to fix them<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Breath_and_bandhas_coordinating_breath_with_the_lift\" >Breath and bandhas: coordinating breath with the lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Benefits_of_Bridge_Pose\" >Benefits of Bridge Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Contraindications_who_should_be_cautious\" >Contraindications: who should be cautious?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#A_practical_Bridge_sequence_20_minutes\" >A practical Bridge sequence (20 minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#A_45-minute_class_featuring_Bridge\" >A 45-minute class featuring Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#How_often_should_you_practice_Bridge\" >How often should you practice Bridge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#How_Entris_Yoga_TTC_course_complements_Bridge_practice\" >How Entri\u2019s Yoga TTC course complements Bridge practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Troubleshooting_progression_plan_8_weeks\" >Troubleshooting &amp; progression plan (8 weeks)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Key_takeaways_remember_these_points\" >Key takeaways: remember these points<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/#Closing_Thoughts\" >Closing Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<p data-pm-slice=\"1 1 []\">Bridge Pose, or Setu Bandha Sarvangasana, is one of those simple yoga poses that has a lot to offer. It opens the chest, strengthens the back and glutes, calms the nervous system, and encourages you to connect breath with lift. For a curious beginner, a trained daily practitioner, or working as a teacher, this guide will help you identify the signs of alignment and common mistakes, variations for different bodies, a practice plan, the biomechanical and emotional benefits of Yoga.<\/p>\n<p style=\"text-align: center;\" data-pm-slice=\"1 1 []\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Get Confident! Join Our Yoga Teacher Training Course!<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_is_the_bridge_pose_setu_bandha_sarvangasana\"><\/span><strong>What is the bridge pose (setu bandha sarvangasana)?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626301 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/full-length-woman-relaxing-grass.webp\" alt=\"What is the bridge pose (setu bandha sarvangasana)\" width=\"438\" height=\"292\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/full-length-woman-relaxing-grass.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/full-length-woman-relaxing-grass-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/full-length-woman-relaxing-grass-768x511.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/full-length-woman-relaxing-grass-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/full-length-woman-relaxing-grass-750x500.webp 750w\" sizes=\"auto, (max-width: 438px) 100vw, 438px\" \/><\/p>\n<p>Bridge Pose is a backbend and hip extension pose from a supine (lying on your back) position. The pelvis lifts, the chest opens, and the posterior chain (glutes, hamstrings, spinal erectors) activates to form a supported arch from knees to shoulders. Setu is a bridge in Sanskrit, and Bandha is a lock; the pose truly constructs a bridge of support within the body.<\/p>\n<p>It\u2019s available for numerous physiques, scales effortlessly with equipment, and is an incredible practical motion: you learn to raise with your glutes and posterior chain instead of over-arching the lumbar, which translates directly into real-life activities such as lifting, scaling, and standing tall.<\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga roadmap<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Why_practise_Bridge_Pose\"><\/span><b>Why practise Bridge Pose?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthens the glutes, hamstrings, and lower back.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opens the chest and counteracts forward-hunch posture.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves spinal mobility through gentle extension.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calms the nervous system when practised with mindful breath.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great for sequencing, it\u2019s both a preparatory and a closing pose in many classes.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_anatomy_behind_the_pose_whats_actually_working\"><\/span><b>The anatomy behind the pose, what\u2019s actually working<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bridge Pose recruits a combination of muscles and connective tissues:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus maximus and hamstrings<\/b><span style=\"font-weight: 400;\">: primary hip extensors that lift the pelvis.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Erector spinae<\/b><span style=\"font-weight: 400;\">: muscles along the spine that provide extension support.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps<\/b><span style=\"font-weight: 400;\">: stabilise the knee angle.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic floor and deep core<\/b><span style=\"font-weight: 400;\">: work isometrically to maintain pelvic stability and protect the lumbar spine.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pectoralis major and minor, serratus anterior<\/b><span style=\"font-weight: 400;\">: gently open as the chest lifts.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thoracic spine<\/b><span style=\"font-weight: 400;\">: gains extension mobility, which helps offset chronic rounding.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Understanding this helps you cue the pose correctly: lift with the hips and glutes rather than forcing the lumbar spine into a deep arch.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Step-by-step_How_to_do_Bridge_Pose_Setu_Bandha_Sarvangasana\"><\/span><b>Step-by-step: How to do Bridge Pose (Setu Bandha Sarvangasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626302 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat.webp\" alt=\"Step-by-step: How to do Bridge Pose\" width=\"342\" height=\"249\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat-300x218.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat-768x559.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat-150x109.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat-120x86.webp 120w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/young-woman-doing-yoga-exercise-mat-750x546.webp 750w\" sizes=\"auto, (max-width: 342px) 100vw, 342px\" \/><\/p>\n<h3><b>Preparation<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a yoga mat. Knees bent, feet flat on the floor, hip-width apart. Heels should be close to the sitting bones (a small distance that lets you lift the hips without knee strain). Arms rest alongside your body, palms facing down.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel both feet grounded evenly (inner and outer edges) and keep toes pointing straight forward.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>The lift<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Root the feet.<\/b><span style=\"font-weight: 400;\"> Press evenly through the whole foot, especially imagining a gentle drive through the heels.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inhale to prepare.<\/b><span style=\"font-weight: 400;\"> Fill the belly with a calm inhale.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exhale and lift.<\/b><span style=\"font-weight: 400;\"> On a steady exhale, engage the glutes and hamstrings and slowly lift your pelvis toward the ceiling. Think of lifting in three stages: sacrum, lower lumbar, upper lumbar. Keep the lift smooth.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuck the tailbone lightly.<\/b><span style=\"font-weight: 400;\"> Don\u2019t jam the tailbone; find a neutral lift that slightly lengthens the lumbar spine.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clasp hands (optional).<\/b><span style=\"font-weight: 400;\"> Interlace the fingers under your sacrum and extend through the arms. Rolling the shoulders underneath you can create a broader chest lift (be gentle with the neck).<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hold with breath.<\/b><span style=\"font-weight: 400;\"> Breathe steadily: typically 5\u20138 breaths for a static hold. Maintain a soft engagement of the pelvic floor and deep abdominals.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower slowly.<\/b><span style=\"font-weight: 400;\"> Exhale to lower vertebra by vertebra until your sacrum returns to the mat. Rest and repeat if desired.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<h3><b>Key alignment points<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knees remain hip-width and aligned over the ankles. Avoid letting the knees splay outward or collapse inward.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep weight distributed through heels and the balls of the feet; avoid shifting too far forward onto toes.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck stays neutral, gaze toward the ceiling and don\u2019t turn the head while the chest is lifted.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid gripping the quads or clenching the jaw and neck. The lift should feel like glutes + hamstrings doing the work.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Cues_that_help_beginners_practical_simple\"><\/span><b>Cues that help beginners (practical, simple)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cPress through your heels as if you were pushing the mat away.\u201d<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cImagine your pelvis is a bowl, gently lift the rim toward the ceiling.\u201d<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cKeep knees tracking over second toes.\u201d<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cHold a block between the inner thighs if the knees feel like they\u2019re wandering.\u201d<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cIf you interlace hands, slide the shoulder blades slightly under your back to open the chest.\u201d<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Variations_prop_options\"><\/span><b>Variations &amp; prop options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><b>Supported Bridge (with block or bolster)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a block (medium or high) under your sacrum or a bolster across the sacrum for a restorative, supported version. This allows passive chest opening and is excellent for restorative practice or for those who need less active muscular effort.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>One-leg Bridge (Eka Pada Setu Bandha)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From lifted Bridge, extend one leg straight toward the ceiling, maintaining pelvic stability. This is more advanced, build to it only once you can hold a stable two-leg Bridge with good alignment.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>Block between the thighs<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeezing a block between the inner thighs engages inner thigh muscles and helps keep knees tracking, making the lift feel more stable.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>Micro-lifts (pelvic tilts)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Small lifts (2\u20133 inches) done repeatedly are perfect for rehabilitation and for learning to isolate the glutes without over-arching the lumbar spine.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>Bridge with toe-taps<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top of Bridge, gently lift one heel, tap the mat and return. This adds a dynamic stability challenge.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Common_mistakes_and_how_to_fix_them\"><\/span><b>Common mistakes and how to fix them<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><b>1. Over-arching the lower back<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fix: Think of lifting from the hips and lengthening the spine rather than folding into the lumbar. Engage the glutes and draw the tailbone slightly in.<\/span><\/p>\n<h3><b>2. Knees splaying or collapsing<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fix: Place a block between the inner thighs or actively imagine drawing the knees toward each other while keeping hip-width.<\/span><\/p>\n<h3><b>3. Weight on the toes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fix: Press through the heels and the ball of the big toe to redistribute the load.<\/span><\/p>\n<h3><b>4. Neck strain or turning head<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fix: Keep the neck long and neutral; gaze straight up. Don\u2019t rotate while the chest is lifted.<\/span><\/p>\n<h3><b>5. Breath-holding<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fix: Coordinate lifts with an even exhale and maintain calm inhalations. Avoid Valsalva (bearing down).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Breath_and_bandhas_coordinating_breath_with_the_lift\"><\/span><b>Breath and bandhas: coordinating breath with the lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bridge is an excellent pose to practice coordinated breath. A useful pattern:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to prepare.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale to lift (gentle pelvic-floor engagement on the exhale).<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe normally at the top, keeping soft exhales and inhales (avoid breath-holding).<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to expand the belly before the next lift, exhale to engage.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you use Mula Bandha (root lock) as part of your practice, keep it subtle, a gentle lift on the exhale paired with pelvic-floor awareness, not a forceful clamp.<\/span><\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">YOGA TTC SYLLABUS DOWNLOAD<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Benefits_of_Bridge_Pose\"><\/span><b>Benefits of Bridge Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><b>Physical benefits<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strengthens posterior chain:<\/b><span style=\"font-weight: 400;\"> Glutes, hamstrings and spinal extensors get a robust workout.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Opens the chest and shoulders:<\/b><span style=\"font-weight: 400;\"> Counteracts forward rounding from desks and phones.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves hip mobility:<\/b><span style=\"font-weight: 400;\"> Particularly hip extension, crucial for walking and posture.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supports pelvic stability:<\/b><span style=\"font-weight: 400;\"> Helps integrate the pelvic floor and deep core with movement.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stimulates the thyroid (when chin slightly tucked in more advanced variations):<\/b><span style=\"font-weight: 400;\"> Soft neck traction in supported variations can gently stimulate neck tissues; do this carefully.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>Nervous system &amp; emotional benefits<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calms the nervous system:<\/b><span style=\"font-weight: 400;\"> Practised with slow breath, Bridge can lower stress and anxiety.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boosts energy:<\/b><span style=\"font-weight: 400;\"> The chest opening and gentle backbend can feel invigorating, lifting mood and countering lethargy.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Restorative effect:<\/b><span style=\"font-weight: 400;\"> Supported Bridge is deeply restorative and can be included in relaxation sequences.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h3><b>Functional benefits off the mat<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teaches safe hip-driven lifting that translates into better daily mechanics (lifting boxes, standing from low chairs).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves posture and reduces lower-back strain from prolonged sitting.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Contraindications_who_should_be_cautious\"><\/span><b>Contraindications: who should be cautious?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The bridge is safe for most people, but use caution or avoid if you have:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acute lower-back pain or recent lumbar disc issues (get clearance from a healthcare professional).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Severe neck injuries: avoid interlacing hands under the back, which can compress the cervical spine in some people.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain shoulder injuries, modified by keeping arms by the sides or using a block instead of clasping hands.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure or glaucoma, avoid long holds or advanced variations without medical advice.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When in doubt, practise supported Bridge with a block or bolsters to reduce active load.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_practical_Bridge_sequence_20_minutes\"><\/span><b>A practical Bridge sequence (20 minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This short, repeatable flow is great on its own or as part of a longer practice.<\/p>\n<ol>\n<li><strong>Gentle centring (2 minutes): <\/strong>lie down and connect with the breath.<\/li>\n<li><strong>Pelvic tilts (3 minutes): <\/strong>small movement to warm up the lower back (10\u201312 tilts).<\/li>\n<li><strong>Bridge micro-lifts (5 minutes): <\/strong>6\u20138 lifts of 5\u20138 breaths each, focus on glutes and even foot pressure.<\/li>\n<li><strong>Supported Bridge (5 minutes): <\/strong>block under sacrum or bolster for a restorative hold, breathe deeply.<\/li>\n<li><strong>Supine twist &amp; Savasana (5 minutes): <\/strong>gentle twist each side, then rest.<\/li>\n<\/ol>\n<p>This practice balances strength, mobility, and relaxation in one chunk.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_45-minute_class_featuring_Bridge\"><\/span><strong>A 45-minute class featuring Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>Opening &amp; breathwork (5 minutes):<\/strong> Seated breath awareness, gentle neck rolls.<\/li>\n<li><strong>Warm-up (10 minutes):<\/strong> Cat\u2013Cow, low lunge sequences, hamstring mobilisations.<\/li>\n<li><strong>Standing sequence (10 minutes):<\/strong> Sun salutations, warrior variants, and hip openers leading to a hamstring stretch.<\/li>\n<li><strong>Bridge block (12 minutes):<\/strong> Pelvic tilts \u2192 Active Bridge \u2192 Supported Bridge \u2192 One-leg Bridge prep.<\/li>\n<li><strong>Cool down &amp; Savasana (8 minutes):<\/strong> Supine twists, legs up the wall (Viparita Karani,) and final relaxation.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"How_often_should_you_practice_Bridge\"><\/span><strong>How often should you practice Bridge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Daily micro-practice (2\u20135 minutes) is awesome: short lifts, supported holds and pelvic floor coordination will solidify better patterns. For strength work, 3\u20134 focused sessions per week of longer Bridge holds and progressions are great. As always, listen to your body.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Entris_Yoga_TTC_course_complements_Bridge_practice\"><\/span><b>How Entri\u2019s Yoga TTC course complements Bridge practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re learning to teach or simply want to deepen your anatomy and cueing knowledge, <\/span><a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\"><b>Entri\u2019s Yoga Teacher Training Course (TTC)<\/b><\/a><span style=\"font-weight: 400;\"> aligns perfectly with the Bridge Pose curriculum. The course typically offers:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Module on anatomy:<\/b><span style=\"font-weight: 400;\"> clear, practical explanations of the hip extensors, pelvic floor and thoracic mobility, so your cueing is anatomically precise.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sequencing workshops:<\/b><span style=\"font-weight: 400;\"> how to place Bridge within therapeutic and energetic sequences.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adaptation strategies:<\/b><span style=\"font-weight: 400;\"> how to modify for pregnancy, postpartum and injury recovery, essential for safe teaching.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hands-on cueing and language:<\/b><span style=\"font-weight: 400;\"> practice real teacher-student interactions so your verbal and hands-on cues are effective and compassionate.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For teachers-in-training, knowing the biomechanics behind Bridge transforms a generic cue into specific, reproducible results for students.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Troubleshooting_progression_plan_8_weeks\"><\/span><b>Troubleshooting &amp; progression plan (8 weeks)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want measurable progress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 1\u20132:<\/b><span style=\"font-weight: 400;\"> Daily pelvic tilts and micro-lifts (3\u00d7 per day, 10 reps). Focus: breath and awareness.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 3\u20134:<\/b><span style=\"font-weight: 400;\"> Full Bridges 3\u00d7 per session (6\u20138 breaths each). Add a block between thighs. Focus: glute activation.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 5\u20136:<\/b><span style=\"font-weight: 400;\"> Supported Bridge holds (3\u20135 minutes), begin single-leg prep. Focus: stability.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weeks 7\u20138:<\/b><span style=\"font-weight: 400;\"> One-leg Bridge attempts with reduced range (2\u20133 reps each side), integrate into 45-minute flow. Focus: strength &amp; balance.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Track how the hips and low back feel; rest a day if soreness appears.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Key_takeaways_remember_these_points\"><\/span><b>Key takeaways: remember these points<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bridge is a functional backbend and hip extension that strengthens the posterior chain while opening the chest.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift with the glutes and hamstrings; avoid forcing lumbar over-extension.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use props like blocks and bolsters for restorative or rehabilitative practice.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily, exhale on the lift, and avoid breath-holding.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practise consistently (short daily work + longer sessions 3\u20134x weekly) to see real improvements.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Entri\u2019s Yoga TTC provides anatomy, sequencing, and teaching skills that enhance safe, effective cueing and progression for students.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Closing_Thoughts\"><\/span><b>Closing Thoughts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bridge Pose is a beautiful, practical posture that gives you strength, stability, and an open chest, and it\u2019s versatile enough to be adapted for restoration or strength work. Practise with attention to alignment, breath, and small progressions, and your Bridge will stop being a passive pose and become an active tool to improve posture, movement, and wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re serious about teaching Bridge reliably and safely, <\/span><a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\"><b>Entri\u2019s Yoga TTC<\/b><\/a><span style=\"font-weight: 400;\"> pairs anatomy, sequencing, adaptation, and cueing training so you can guide students (and yourself) with clarity and confidence.<\/span><\/p>\n<table class=\"table\" dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\" rowspan=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Related Links &quot;}\"><strong>Related Links<\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;All About IELTS Exam&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/all-about-ielts-exam\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/the-truth-about-ashtanga-yoga\/\" target=\"_blank\" rel=\"noopener\">The Truth About Ashtanga Yoga<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Reading Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-reading-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/ryt-vs-e-ryt-whats-the-difference\/\" target=\"_blank\" rel=\"noopener\">RYT vs E-RYT: What\u2019s the Difference?<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Listening Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-listening-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/marketing-tips-for-new-yoga-teachers\/\" target=\"_blank\" rel=\"noopener\">Marketing Tips for New Yoga Teachers: Building Your Brand<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Writing Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-writing-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-integrate-meditation-into-your-daily-routine-as-yoga-teacher\/\" target=\"_blank\" rel=\"noopener\">How to Integrate Meditation into Your Daily Routine as a Yoga Teacher?<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Speaking Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-speaking-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/eight-limbs-of-yoga\/\" target=\"_blank\" rel=\"noopener\">The Eight Limbs of Yoga: A Guide for TTC Students<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Vocabulary in IELTS &quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/importance-of-vocabulary-in-ielts\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-find-your-teaching-style-as-new-yoga-instructor\/\" target=\"_blank\" rel=\"noopener\">How to Find Your Teaching Style as a New Yoga Instructor<\/a><\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"modal\" id=\"modal25579269\"><div class=\"modal-content\"><span class=\"close-button\">&times;<\/span>\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f25579269-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"25579269\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/blog\/wp-json\/wp\/v2\/posts\/25626298#wpcf7-f25579269-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" 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lot to offer. It opens the chest, strengthens the back and glutes, calms the nervous system, and encourages you to connect breath with lift. For a curious beginner, a trained daily practitioner, or working as a teacher, this guide [&hellip;]<\/p>\n","protected":false},"author":69,"featured_media":25626300,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[802,1948],"tags":[],"class_list":["post-25626298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-yoga-teacher-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do Bridge Pose (Setu Bandhasana) ? - Entri Blog<\/title>\n<meta name=\"description\" content=\"Learn how to do Bridge Pose (Setu Bandhasana) with step-by-step guidance, its incredible health benefits, and tips to avoid common mistakes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/entri.app\/blog\/how-to-do-bridge-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Do Bridge Pose (Setu Bandhasana) ? 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