Yoga Bridge Pose

As a milder backbend with many different options, this pose is a wonderful introduction to the benefits of back bending/chest-opening poses, which include increased relaxation, mental calm, and a sense of rejuvenation.


Sanskrit: Setu Bandhasana
Type: Inversion
Level: Intermediate

  • Lie faceup with knees bent, feet flat on the floor, and arms at your sides with palms facedown.
  • Keep your feet parallel and hip-width apart, heels stacked under knees.
  • On an inhale, activate through the legs and the glutes. Press the floor away with your feet and lift the hips off the floor toward the sky.
  • If your shoulders are tight and you want more leverage, try holding the sides of your yoga mat and lifting your hips.
  • You may also wish to interlace your fingers underneath your “bridge” and shimmy your shoulders under the chest.
  • When you’re ready to come down, lift your heels up and slowly lower your hips back to the ground, one vertebra at a time.

Calories Burned in 15 minutes

  • Weight 100lb:112
  • Weight 120lb:134
  • Weight 125lb:140
  • Weight 150lb:168
  • Weight 175lb:196
  • Weight 200lb:224
  • Weight 250lb:280
  • Weight 300lb:336

  • Calories Burned in 40 minutes

  • Weight 100lb:298
  • Weight 120lb:358
  • Weight 125lb:373
  • Weight 150lb:448
  • Weight 175lb:522
  • Weight 200lb:597
  • Weight 250lb:746
  • Weight 300lb:895

  • Calories Burned in 45 minutes

  • Weight 100lb:336
  • Weight 120lb:403
  • Weight 125lb:420
  • Weight 150lb:504
  • Weight 175lb:588
  • Weight 200lb:672
  • Weight 250lb:839
  • Weight 300lb:1007

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:560
  • Weight 120lb:672
  • Weight 125lb:700
  • Weight 150lb:839
  • Weight 175lb:979
  • Weight 200lb:1119
  • Weight 250lb:1399
  • Weight 300lb:1679

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:672
  • Weight 120lb:806
  • Weight 125lb:839
  • Weight 150lb:1007
  • Weight 175lb:1175
  • Weight 200lb:1343
  • Weight 250lb:1679
  • Weight 300lb:2015

  • Calories Burned in 2 hours

  • Weight 100lb:895
  • Weight 120lb:1074
  • Weight 125lb:1119
  • Weight 150lb:1343
  • Weight 175lb:1567
  • Weight 200lb:1791
  • Weight 250lb:2238
  • Weight 300lb:2686

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