Yogis Anonymous

Bridge

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Bridge Pose Setu Bandha Sarvangasana

Intermediate

By

Ally Hamilton

Learn the key alignment points to create equal space between your vertebrae. Active legs, inner thighs down, outer hips up, tailbone forward, breathe!

Class details

Benefits

Stretches the spine, neck, and chest
Calms the nervous system
Alleviates mild stress and depression
Stimulates the thyroid and abdominal organs
Improves digestion
Helps relieve symptoms of menopause
Helps alleviate anxiety, fatigue, backache, and insomnia

Key Alignment Points

Keep feet and knees hip-distance apart
Toes point forward
Spin inner thighs down
Use a block under the sacrum for the supported version

Contraindications

Neck injuries

Ready to work it?

Here are some classes featuring Bridge Pose.

16 minutes

Short, Sweet + Chill

By Courtney Harms on Mar 5, 2025

Gentle Yoga Beginner

A perfect practice when you're short on time and really need some grounding, nervous system regulation, conscious breath, gentle movement to open the hips, hamstrings and shoulders, a little alternate nostril breathing, and the chance to chill, deeply. A blanket may be helpful for your seated forward bend.
36 minutes

Low Back Love

By Dhaujee Rose on Nov 13, 2023

Gentle Yoga Beginner

In this offering, we focus our attention on the low back. Through steady breath, Dhaujee moves us through poses that invite an understanding of the connection between the tightness of the hips and the tension in the the low back. The movement is slow and props are encouraged to offer a gentle release in our spine throughout the entire practice. Enjoy!
40 minutes

Sweet + Sassy Hips

By Dhaujee Rose on Jul 8, 2023

Vinyasa Flow Intermediate

Want something a little sassy and a little sweet with a nice sweat on the side? Look no further! Just grab a strap and a couple of blocks and let's do this!
38 minutes

Peaceful Flow

By Josie Kramer on May 30, 2023

Gentle Yoga Beginner

A gentle yoga flow to calm your body and mind and inspire inner balance and peace. You can expect a full body practice that includes breath, mantra, spinal twists, hip and heart opening, neck and shoulder stretches, forward folds and self-reflection. Explore moving in a way that offers deep nourishment. Enjoy, yogis!
32 minutes

Bedtime Bliss

By Dhaujee Rose on Mar 17, 2023

Gentle Yoga Beginner

In this offering, we wind it down for a simple bedtime flow. Practice begins with a meditation moment to scan the body, breath and spirit. We get into fluid movement with opportunities to hold for more intentional opening. Dhaujee closes us out with gentle breath and meditation to call our energy back to our body for a restful night's sleep. Happy resting!
48 minutes

Free Your Shoulders

By Leslie Kazadi on Jan 17, 2023

Gentle Yoga Beginner

Our shoulders are the teenagers of our body - they wanna be free but that freedom gets them into all kinds of trouble. If your shoulders are the troubled teens of your body, they may need some structured support to set them free. We start slow and easy to sort out where the trouble spots are. Then we play with a strap and use other tricks to help focus attention on what's happening with the shoulders. We explore all the ways the shoulders move. Then we set them free in an easy vinyasa C to feel the shifts that happen when we give our attention to the places where we are stuck.
26 minutes

Morning Feel Good Flow!

By Angela Kukhahn on Apr 30, 2022

Vinyasa Flow Intermediate

Need a feel-good morning kick-start, or a restart later in the day? Angela to the rescue with a feel-good flow that targets quadriceps and front-body opening, along with core and glute-strengthening to send you off feeling strong and centered! There's a tiny handstand moment offered, but that is not the focus of this practice. Enjoy, yogis!
36 minutes

Core Strength Slow Flow

By Courtney Harms on Apr 28, 2022

Vinyasa Flow Intermediate

A well-rounded slow flow with extra emphasis on creating a healthy, stable core. We will breathe, twist and laugh our way to a more resilient body and mind.
34 minutes

Divine Spine

By Dhaujee Rose on Apr 15, 2022

Gentle Yoga Beginner

A sweet and gentle flow that's all about the spine. The practice begins with a seated warm up that moves you from the cervical spine and all the way down to the sacral. After that, you'll roll, twist and fold in different postures that promote spinal expansion and alignment. Have fun exploring and opening in this juicy offering!
19 minutes

Unburden Your Heart

By Josie Kramer on Dec 24, 2021

Gentle Yoga Beginner

Please enjoy a gentle yoga stretch appropriate for all levels! Open your heart and chest to release any long held tensions! May you feel lighter and freer in body and mind. Perfect for anytime you need a little calming, opening and release <3