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Bridge Pose Intentions and Targeted Areas:

  • Primary targeted area: the sacrum/low back (extension).
  • Secondary targeted areas are the arms and shoulders (flexion) when the arms are overhead. Having the arms overhead creates excellent stress in the lower belly for many students. Tension may also arise through the hip flexors.


  • Students with arthritic hips, hip replacements, and low back issues may find the stress here too much. Either modify the pose to be lower or skip this entirely.
  • If your hands tingle when your arms are overhead, rest your forearms on your forehead or a block if that doesn’t resolve the tingling, lower the arms.
    This is not ideal for pregnant women, who may prefer to do Sphinx Pose with bolsters under the thighs and elbows.
  • Contraindications from YIP[1]: anterior total hip replacement, anterolisthesis, arthritis hip, gastroesophageal reflux disease, hernia (abdominal), herniated cervical disc, Lasik surgery, lumbar spinal stenosis, nosebleed.

Getting Into the Bridge Pose:

  • Start lying on your back with your knees bent. Lift the hips high enough to slide a block or bolster under the pelvis. Make sure the support is under the pelvis/sacrum and NOT under the lower back. We want the lumbar spine to be unsupported. Do 
 not put a block on its thin edge, as that is potentially unstable and could tip while you’re in the pose; only put blocks on their widest sides. If more height is needed, add more blocks.

Bridge Pose Alternatives & Options:

  • Once the pelvis is supported, walk the feet away, straightening the legs. Legs fully straight create the deepest stress on the lower back, sacrum, and hip flexors.
  • Resting your legs on another bolster is not quite as deep, but it should still create a sense of compression in the lower back.
  • After a few minutes, more flexible students may increase the height of the support, perhaps by adding more blocks.
  • Raising the arms overhead increases the tension in the lower abdomen and hip flexors. If this creates any tingling or electrical feeling in the hands, there are two options to reduce this: rest the arms on a block or your forehead.

Coming out of Bridge pose:

  • This is a surprisingly juicy pose, so come out slowly, gingerly. Start by bending the knees again and walking the feet toward you. Engage your core muscles and lift your hips just an inch, enough to allow you to slide the support away. Slowly lower your hips to the floor and pause there in awe.


  • Give yourself a minute or so before moving. Since we were extending the spine, a slight flexion is excellent: hug your knees to your chest.

Meridians & Organs Affected:

  • Sensations along the sacrum and lower spine may stimulate the Kidney and Urinary Bladder meridians.
  • Stress along the thighs or lower belly may stimulate the Spleen, stomach, and Kidney meridians.
  • Stress along the arms and into the shoulders while they are overhead may stimulate the Heart and Lung meridians.

Recommended hold time:

  • We can marinate in the pose for a reasonably long time, but 3 to 5 minutes should be plenty to start.

Other Bridge Pose notes:

  • This is very similar to Setubandha Sarvangasana, but we use props instead of using our arms to hold the hips up. This allows us to stay in the pose passively for a long time.
  • Bridge is an excellent preparation for deeper backbends but also a juicy “work-in” to the low back all on its own.
  •  In B.K.S. Iyengar’s version, a bench supports the lower body. He recommends holding this pose for 3 minutes initially and then working up to 5 to 8 minutes. He claims it can help relieve backache and neck strain, prevent varicose veins, improve digestion, relieve headaches, and improve blood circulation.[2]
    1. — YIP was a website called “Yoga Injury Prevention.” It no longer seems to be available. Yoga Injury Prevention aims to help people with various physical conditions maintain a complete and safe yoga practice by describing a list of contraindications for multiple postures. These contraindications are determined through searching the scientific and medical literature. There is still a Facebook page available, however, at
    2. — These claims have not been verified.
    • You can find more information HERE if you would like to Join my Online Yin Yoga Class.Looking to Learn More About Yoga? Consider Signing up for my Yin Yoga Teacher Training. You can learn more Here.