Supported Bridge Pose: 5 Ways to Let Your Props do the Work

Table of Contents

• Introduction
• 1. Block or Bolster Under the Sacrum
• 2. Bolster Under the Spine
• 3. Block, Strap, and Wall
• 4. Two Bolsters and a Blanket
• 5. Two Bolsters, Two Straps, and a Blanket

Introduction

There’s a bridge on one of my favorite hikes in Southern Quebec that I’m always so grateful for crossing. It’s simply two planks of wood spanning a muddy ravine, yet it makes the crossing so much more easeful. Those planks of wood don’t make the mud disappear, or the ravine less dramatic, but they change what the trail requires of me. 

Supported Bridge Pose, Setu Bandha, works in much the same way. It doesn't erase the noise of daily life or your to-do list, but it can loosen their grip a little.

Setu Bandha is a bridge not only in shape, but in function. It’s an essential restorative backbend and one of the most important, effective poses for everyday stress management. It holds you steady enough to turn your awareness inward, quieting the mind and soothing the nervous system.

As a gentle backbend, Supported Bridge pose strengthens the back muscles, opens the chest, and lengthens the anterior chain. As a supported inversion, it fosters relaxation, rests the heart, and revitalizes the abdominal organs.

Jālandhara Bandha

Keep in mind that what makes Bridge Pose Bridge Pose is Jālandhara Bandha, the throat lock. This is the slight constriction in the throat created by lifting the sternum toward the chin that can help to deepen the breath and is said to balance the thyroid and parathyroid glands. 

To maintain Jalandahara Bandha as you practice these versions, lengthen the back of your neck and allow the front of your throat to recede and soften. Rather than moving the chin toward the chest, which can strain the neck, let the sternum lift to meet it. Breathe naturally throughout, with your eyes closed or softly open.

A Few Cautions

Use care when practicing this pose if you have lower back or neck issues, sacroiliac joint instability, or during pregnancy. It’s recommended to keep your feet below your pelvis if practicing during menstruation.

1. Block or Bolster Under the Sacrum

This simple version of Supported Bridge Pose is an ideal counterpose to Forward Bends and Twists. A bolster under the sacrum is a restful alternative that can be practiced at the beginning or end of a sequence to foster release and relaxation.

Instructions: 

• Lie on your back with your knees bent and feet hip-distance apart. Raise your hips and place the block at the medium height (or lower if needed) horizontally under your sacrum. You’ll know you have the right spot when it feels stable enough to release the weight of your pelvis down. Alternatively, place a bolster horizontally under your pelvis. 
• Extend your arms along your sides. Turn your upper arms outward to gently open the chest. Rest the backs of hands on the floor with the palms facing upward.
• Keep your knees and feet hip-distance apart, or separate your feet wider than your hips, turn your toes slightly in, and bring your knees together.
• Rest here for 2-3 minutes, or as long as you’d like.
• To release, press your feet down and raise your hips up. Remove the prop and lower your hips back down on the floor. Roll to one side and gently press yourself up to sitting.

2. Bolster Under the Spine

The bolster positioned lengthwise under the spine provides a gentle opening to the chest that’s especially beneficial for all of us desk dwellers. The supported expansion of the chest can help to stabilize emotions and calm anxiety.

Instructions:

• Sit at the edge of a bolster placed vertically on your mat.
• Keeping your knees bent, use your hands to help you lie back.
• Slide off the bolster until your head and shoulders rest on the mat. 
• If your back is uncomfortable, slide off the bolster a little bit more, just watch that you don’t slide so far that you lose the lift of the sternum toward the chin.
• Place your arms with the elbows bent to 90 degrees or straight out to the sides with the palms facing up. Position your elbows in line with or slightly below the sternum.
• Rest here for 2-3 minutes, or as long as you’d like.
• To release, press your feet down, raise your hips, and slide the bolster away from you. Lower your hips and rest for a moment. Roll to the side and gently press yourself up to sitting.

3. Block, Strap, and Wall

Elevating the sacrum on a block and working at the wall creates a more dynamic and invigorating Supported Bridge.  

Instructions:

• Place the short end of your mat at a wall.
• Lie down with your knees bent and fasten a strap around your upper thighs, keeping your feet hip-distance apart. 
• Raise your pelvis and place the block horizontally under your sacrum at whatever height feels best. 
• Straighten your legs and place the ball mounds of your feet on the wall. Adjust your distance from the wall as needed to fully extend your legs.
• Rest your arms slightly away from your body with the palms face up or interlace your hands underneath you. 
• Press through the ball mounds of the big toes into the wall.
• Remain here for 2-3 minutes or longer.
• To release, bend your knees, raise your hips, and move the block away. Lower your hips, remove the strap, roll to the side, and sit up.

4. Two Bolsters and a Blanket

Elevating the legs makes this version of Supported Bridge Pose a full, rather than a partial, inversion. This amplifies the restful and restorative qualities of the pose by activating the relaxation response. The feet against the wall help to stabilize the lower back and pelvis and keep the abdomen soft.

Instructions:

• Place one bolster horizontally against the wall and the other vertically away from the wall. Place a folded blanket at the end of the vertical bolster that’s farthest from the wall.
• Sit on the vertical bolster with your knees bent. Using your hands, slowly lie back and slide off the bolster until the end of the bolster is in the middle of your back and your shoulders just reach the floor. 
• Rest your head and shoulders on the blanket.
• Straighten your legs. Place your heels on the horizontal bolster and the soles of your feet on the wall. 
• Rest your arms in any comfortable position.
• Stay in this position 5-10 minutes, or as long as you would like.
• To come out, bend your knees and slowly roll to one side.

5. Two Bolsters, Two Straps, and a Blanket

This is one of the most luxurious versions of Supported Bridge Pose and a personal favorite. Try it to help relieve eyestrain, tension, or migraine headaches. Supporting your body with two bolsters allows you to relax completely into the pose. 

Instructions:

• Place two bolsters (or one bolster and 2-3 folded blankets at the same height) lengthwise on your mat, and a folded blanket at one end.
• Sit on the bolsters with your knees bent.
• Fasten one strap around your upper thighs, and the other around your lower legs at about mid-calf level with your feet hip-distance apart.
• Using your hands, slowly lie back and slide off the bolsters until your shoulders just reach the floor. Rest your head and shoulders on the blanket.
• Place your arms in any comfortable position.
• Straighten your legs.
• Rest here for 5-10 minutes, or as long as you would like.
• To come out, bend your knees and lift your hips up. Slide the bolsters away and lower your hips down. Remove the straps. Rest there for a moment, then roll to the side to sit up.