Bridge Pose Part 1: Why your back hurts in Setu Bandhasana

In this first episode of our three-part series on Bridge Pose (Setu Bandhasana), Jane and Sarah break down the foundations of this classic yoga backbend. We explore the difference between a yoga Bridge and a glute bridge, why thoracic extension matters more than cranking into your low back, and how small changes in pelvic tilt, glute engagement, and shoulder positioning can make the pose safer and more effective.

You’ll learn:

• How to set up Bridge Pose without jamming your lumbar spine

• The role of the glutes (engaged vs. gripping)

• Why props like blocks and straps can transform the pose

• Practical cues for better pelvic mechanics and shoulder mobility

Whether you’re a student who’s always struggled with Bridge or a teacher looking for fresh cueing ideas, this episode will help you (and your students) discover how Bridge Pose can actually feel good.