Top 8 Best Yoga Bridge Pose Benefits

Setu Bandha Sarvangasana (Yoga bridge pose) will bring strength and flexibility to your whole body. Yoga Bridge Pose can be a revitalizing therapy for your health.

There are abundant benefits of the Yoga Bridge pose that one must learn before trying it. This article will help you get some of the benefits of Yoga Bridge Pose.

Yoga Bridge Pose: How To Do It?

  • Lie down, keeping your body (back) flat on the floor.
  • Make sure there are zero gaps between you and the ground.
  • Place your hands resting on the floor.
  • Your knees should be hip-width apart and straight in posture.
  • Keep your feet parallel to the ground and should be in a straight line with the edges of your mat.
  • Don’t let your knees go out or in hanging motion.
  • Raise your hips in the upward position slowly while you inhale. Do this as high as you can.
  • You should bring your hips so high to match the straight line of your chest and chin.
  • Don’t stretch too much if it is painful for your part.
  • Your knees should be parallel to each other, and your knees bent should be straight.
  • And place your foot on the floor, making a 180-degree angle (parallel).
  • Also, you can place a yoga block under your hips for extra support or to maintain the yoga bridge pose.
  • Hold the position for 10-15 seconds in each set.
  • If the top of your shoulder would hurt or is in pain, then you can relax.
  • Then remove the block slowly and get back to your normal position by bringing your hips down.
  • Then it would help if you held (hug) your knees to relax your lower back and hip flexors.
Glute isolation exercises
Photo by Maridav, Unlimphotos.

Benefits of Yoga Bridge Pose

1. For Strength

Studies showed that the yoga bridge pose could provide strength to your back muscles. If you perform a yoga bridge pose on a daily, you will receive immense health benefits.

While doing the yoga bridge pose, you will relax the tension in your stress muscles. You will find peace within your comfort zone.

The yoga bridge pose can be a great start to training your feet and legs. It will help you learn some amazing ideas about lifting and flexibility. Do yoga bridge pose daily to sergeant your adductors?

2. Open Up Your Hips

How to get rid of hip dips
By: Milan Markovic78 on Unlimphotos

Studies showed that more than 90 % of the population do their work in a sitting posture for a long time which will cause hip tightening which will result in loss of flexibility.

Doing yoga bridge poses regularly will bring strength to your hip flexors by reducing tightening and improving flexibility.

According to many studies, tightening of muscles will lead to losing balance with aging. To prevent such imbalances of posture, you must do a yoga bridge pose, staying within your comfort zone.

Read more about Juice cleanse benefits.

3. Opens Shoulders

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Photo by Jacob Bentzinger on Unsplash

Your shoulders need stretches and flexibility to swell. Sometimes we spent so many hours continuously working or doing work.

You need to pay attention to your shoulder as you do a lot of work using your hands. It would be best if you did stretches and yoga bridge poses to get that flexible shoulders and prevent pain.

Studies showed that if you don’t stretch your body, it will also affect your body in various ways. Your health will get deteriorated by improper circulation.

This is why experts advise proper cooling down after doing workouts.

4. For Your Lower Body

Your body sometimes gets neglected due to a lack of exercise. Even if you walk or do any other activities, it is always your hands and feet that move.

And the middle of your body is quite silent there. So your lower body needs a special workout for proper good health. It would help if you did a yoga bridge pose to improve the condition of your lower body.

The study showed that the bridge pose is great for your back, core, and glute muscles. And you should definitely try doing a yoga bridge pose for these health benefits.

5. Relaxing Your Mind

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Image by Domenico Farone from Pixabay

Yogic poses will work amazingly for relaxing your mind. It would help if you did yoga to increase your tolerance and capability to understand things.

The study showed that yoga exercises would work as therapy for your mind. And yogic exercises are good for your mental health.

Studies also showed that bridge pose would help in stabilizing your concentration. Many people are suffering daily to cope with stress.

And doing yoga or meditation must be an important part of your mental health care regime.

6. Improves Digestion

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source: Depositphotos

The study also showed that bridge pose would eliminate Gastrointestinal issues from your body—digestion is essential for your overall health and living a healthy life.

You can improve your digestive tract by doing bridge poses as it will maintain your blood circulation. Blood circulation plays a vital role in increasing digestion and eliminating gas issues.

The bridge pose will work like magic for your lower body. And it will further help in circulation in your whole body.

Read more about Cracked tooth syndrome.

7. Improves Your Spine

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Photo by GMB Fitness on Unsplash

Posture plays a pivotal role in determining your physical strength. People with correct posture will have amazing strength.

According to research, your spine will not leave its posture if you perform exercises to keep it in the correct position. The bridge pose is amazing for your spine.

It will maintain your spine not leave its position. As if your spine is bent, then your whole body will bend as well. So it is always important to do bridge poses if you are looking to correct your spine.

Read more about Bridge Pose.

8. Reduce Stress And Anxiety

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Image by Pete Linforth from Pixabay

Bridge pose will help in reducing stress and anxiety. Many types of research found the benefits of yogic exercises for reducing stress and anxiety.

The main benefit of bridge pose is to improve your breathing efficiency, further improving blood circulation.

It would be best if you did yoga bridge poses daily to reduce stress and anxiety.


Yoga bridge poses will work tremendously for your mind, body, and long life. Try these yoga bridge poses for peace and health benefits.

Get yourself an escape from your busy lifestyle. Go ahead! And try the Yoga Bridge Pose.

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Q. How long should you hold the Bridge Pose?
  • Press your feet into the floor and tighten your bum and core muscles. Hold the bridge pose for 3-5 seconds. Slowly lower yourself back down to the floor. Repeat for 3 sets of 10-15 repetitions.
Q. What are the disadvantages of Bridge Pose?
  • Injury and Surgery: Since this pose requires lifting the hips and the back on a supported shoulder, students with neck and shoulder injuries and sprains need to avoid it completely. Also, the feet support the legs in this pose, so students with an ankle injury or sprain need to avoid it.
Q. How many bridges should I do a day?
  • If you’re sticking to the body weight glute bridge, aim for three to four sets of 15 to 25 reps. If you’re adding weight or elevation, opt for the lower end of the set and rep range until you build up strength.
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Last Updated on by ibtisam72



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