Elevate Your Practice: The Serenity of Supported Bridge Pose

In the realm of yoga, asanas serve as gateways to physical strength, emotional balance, and spiritual connection. Supported Bridge Pose, a variation of the classic Bridge Pose (Setu Bandhasana), embodies this fusion of strength and serenity.

By incorporating props such as bolsters, blocks, or blankets, practitioners can experience a deeper stretch and profound relaxation in this rejuvenating posture. Let’s explore how Supported Bridge Pose offers a pathway to elevated well-being and inner harmony.

Understanding Supported Bridge Pose (Setu Bandhasana):

Supported Bridge Pose is a gentle backbend that targets the spine, chest, and hip flexors while providing support and stability through the use of props. In this variation, practitioners lie on their backs with their knees bent and feet hip-width apart, lifting their hips off the ground and resting them on a bolster or block.

This support enhances the benefits of the pose, allowing practitioners to experience a deeper stretch and greater relaxation.

How to Practice Supported Bridge Pose:

  1. Prepare Your Props: Gather your props—a bolster, two yoga blocks, and a folded blanket. Place the bolster horizontally on your mat, aligning it with the length of your spine. Stack the blocks at their lowest height at the top end of your mat.
  2. Lie Down: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Ensure that your spine is aligned with the bolster and your arms rest comfortably by your sides, palms facing down.
  3. Lift Your Hips: Press into your feet and lift your hips off the ground, using the support of the blocks under your sacrum. Slide the bolster under your sacrum, allowing it to support your hips and lower back.
  4. Adjust Your Position: Walk your shoulder blades closer together and tuck your chin slightly to lengthen the back of your neck. Ensure that your knees remain aligned with your ankles and do not splay outwards.
  5. Support Your Head: If needed, place a folded blanket or cushion under your head for extra support and comfort. Close your eyes and take a moment to settle into the pose.
  6. Breathe and Relax: Take slow, deep breaths, allowing your body to surrender to the support of the props. Feel the gentle stretch across the front of your body, from the chest to the hip flexors.
  7. Hold and Release: Remain in the pose for 1-3 minutes, or longer if desired, focusing on deepening the stretch with each breath. When you’re ready to release, slowly lower your hips back down to the ground and remove the props.

Benefits of Supported Bridge Pose:

  • Opens the Chest and Shoulders: Supported Bridge Pose gently stretches the chest, shoulders, and throat, counteracting the effects of slouching and rounded shoulders.
  • Relieves Lower Back Discomfort: The supported nature of this pose helps alleviate tension and discomfort in the lower back, making it beneficial for individuals with mild back pain.
  • Stimulates the Thyroid Gland: The gentle compression of the throat in this pose stimulates the thyroid gland, which regulates metabolism and energy levels.
  • Calms the Nervous System: Supported Bridge Pose has a calming effect on the nervous system, making it beneficial for reducing stress, anxiety, and insomnia.

Precautions and Modifications:

  • Neck Support: If you have any discomfort in your neck, place an additional folded blanket under your head for extra support and cushioning.
  • Lower Back Sensitivity: If you experience sensitivity in your lower back, adjust the height and placement of the props to find a comfortable position.
  • Pregnancy: Pregnant individuals should practice Supported Bridge Pose with caution and may choose to modify the pose by using additional props for support.


Supported Bridge Pose offers a sanctuary of serenity and rejuvenation in the midst of life’s demands. By surrendering to the support of props and allowing the body to open and release, practitioners can experience a profound sense of relaxation and renewal.

Whether you’re seeking relief from tension, improved posture, or simply a moment of quiet introspection, Supported Bridge Pose invites you to elevate your practice and discover the transformative power of balance and harmony.

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