Supported Bridge Pose
Setu Bandha Sarvangasana on a block turns the active bridge into a passive, gently inverting rest. The sacrum is cradled so the hip flexors and chest lengthen while the glutes stay quiet. It is a soothing counterpose after sitting, running, or any long hip-flexion day.
- Equipment
- Yoga Block
- Type
- Recovery, Stretching, Yoga
- Browse by muscle
- Pectoralis Major Clavicular, Rectus Femoris
- Target
- Pectoralis Major Clavicular, Rectus Femoris
- Secondary
- Gluteus Maximus, Upper Rectus Abdominals
- Tertiary
- Erector Spinae
How to do it
- 1
Lie on your back with knees bent and feet flat, hip-width apart.
- 2
Press into the feet and lift the hips just enough to slide a block under the sacrum.
- 3
Set the block on its low or medium height and lower the pelvis onto it.
- 4
Let the weight of the pelvis settle so the block does the holding, not your muscles.
- 5
Relax the arms alongside the body and broaden across the collarbones.
- 6
Breathe easily for one to three minutes, feeling the front of the hips open.
- 7
To exit, lift the hips, remove the block, and roll the spine down slowly.
Tips
- Place the block under the bony sacrum, not the lower lumbar spine, to protect the back.
- Keep the knees tracking over the toes so the pose stays passive.
- Start on the lowest block height and progress only when it feels effortless.
Variations
Common mistakes
- The tallest block height gets chosen on the first try, so the pelvis tips further than the front of the hips will accept and the low back does the arching.
- The glutes keep working once the block is in place, which keeps the pose active when the whole point is to let the bones rest on the support.
- Two or three minutes on a hard edge gets uncomfortable at the contact point, and people wait it out instead of folding a towel over the block or coming down.
- The feet wander wide and turn out as the body relaxes, letting the knees fall apart and taking the stretch out of the front of the hips.
- Getting out by rolling to the side with the pelvis still on the block drags the low back across the edge; lift the hips, slide the block away, then lower the spine.
Frequently asked
- How long should a beginner stay in Supported Bridge Pose?
- One to three minutes on the lowest block height, once or twice in a session, breathing normally the whole time. Progress by adding a minute before you add height, and move to the medium height only when the low height feels like nothing. Come out sooner if you feel any pinch in the low back rather than waiting for a timer.
- What can I use instead of a yoga block for Supported Bridge Pose?
- A firm folded blanket, a thick book wrapped in a towel, a couch cushion turned on its firmest side, or a stack of two hardback books all work; the support needs to be firm enough not to squash flat and wide enough that it does not dig in. Avoid anything that rolls, such as a foam roller or a bottle, since the pelvis has to be able to rest still. With nothing to hand, hold an active Bridge Pose for shorter spells instead.
- What is Supported Bridge Pose for, and when is it a poor choice?
- It is a passive opener for the front of the hips and chest and a quiet rest at the end of a session or a long day of sitting, with the block holding you rather than your muscles. It is a poor choice when you want the glutes to work, which is what the unsupported bridge is for. If pressure on the sacrum is painful, or you have a recent low-back injury, come out and get guidance before repeating it.
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