Bridge Pose (Setu Bandhasana): How to Do It, Benefits & Cautions
A gentle backbend that lifts the hips and opens the chest from lying down.
Level: Beginner · Hold: 40 seconds · Type: Backbend · Target areas: Spine & Back, Hips & Glutes, Chest
Benefits ✨
- Strengthens the hips and back
- Opens the chest
- Increases spinal flexibility
Step by step 🧘
1) Lie on your back, knees bent, feet hip-width apart.
2) Inhale and slowly lift your hips upward.
3) Roll your shoulders under and clasp your hands beneath you.
4) Draw your chest toward your chin and hold.
Breathing and cautions 🌬️
Inhale to lift the hips, exhale to open the chest.
- Keep your gaze up and avoid turning your head
Helpful props: Block
How Yoga Play recognizes Bridge Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Press into your feet and lift your hips
- Keep your feet planted below your hips
Joint angles read from the sample photo above: knee about 90°, hip about 151°, elbow about 171°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Bridge Pose?
Yoga Play sets a default target of 40 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Bridge Pose suitable for beginners?
Yes. Bridge Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Bridge Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.