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Bridge Pose
Setu Bandha Sarvangasana — Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
How to do it
Lie on your back, knees bent, feet hip-width. Press into the feet and lift the hips, rolling the shoulders under and keeping the neck relaxed.
Benefits
Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Cautions
Take care with neck injuries — do not turn the head while lifted. Keep the lift moderate with back problems.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 14 kcal |
| 10 min | 28 kcal |
| 20 min | 56 kcal |
| 30 min | 84 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cobra Pose
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Camel Pose
A deep chest and hip-flexor opener that strengthens the back and can feel energising.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Bridge Pose?
Strengthens the glutes, hamstrings and back, opens the chest, and gently counters long hours of sitting.
Who should be careful with Bridge Pose?
Take care with neck injuries — do not turn the head while lifted. Keep the lift moderate with back problems.
How many calories does Bridge Pose burn?
Roughly 2.8 calories a minute for about a 70 kg adult, so around 28 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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