Setu Bandhasana is a common yoga pose that derives its name from three Sanskrit words Setu, which means bridge, bandha, which means lock, and asana which means pose. 

Also known as bridge pose in English, this pose resembles the structure of a bridge. It helps relax your body and stretches the muscles of your neck, chest and back.

This article tells you the proper way to practice Setu Bandhasana and also talks about the benefits and precautions to take before practising it.

  1. Setu Bandhasana (Bridge Pose) steps: correct way to do Setu Bandhasana
  2. Benefits of the Setu Bandhasana (Bridge Pose)
  3. Easy modifications of Setu Bandhasana (Bridge Pose)
  4. Precautions to take before Setu Bandhasana (Bridge Pose)

The following are the steps for practising setu bandhasana properly:

  • Firstly, lie down flat on your back
  • Now, gently bend your knees and place your feet on the ground hip-width apart
  • Your knees should be in line with your ankles and the soles of your feet should be close to your buttocks
  • Place your hands on the ground parallel to your body with your palms flat on the ground
  • Inhale, lift your body off the floor, pushing with your pelvis, lower back and feet
  • Roll in your shoulders and try to touch your chin to your chest, without moving your head
  • Tighten your buttocks and make sure that your thighs are parallel to each other
  • Try to push your torso higher and interlace your fingers behind your back on the floor
  • Inhale and exhale slowly and try to maintain the pose for 30-60 seconds
  • Now get down and lay flat on your back again
  • Relax for a few seconds and repeat

Asanas to do before Setu bandhasana

You can practice the following poses before the Setu bandhasana:

Asanas to do after Setu bandhasana

To relax your body after the Bridge Pose, you can practice the following asana:

  • Reclining Bound Angle Pose (Supta Baddha Konasana)
  • Reclined Big Toe Pose (Supta Padangusthana)
  • Supine Spinal Twist (Supta Matsyendrasana)
  • Corpse Pose (Shavasana)
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Setu Bandhasana can have some amazing benefits such as:

  • This asana helps to strengthen and stretch your back muscles.
  • It aids in stretching and toning your spine, chest and neck muscles.
  • When done regularly, this asana helps to open up your lungs.
  • It is an excellent asana for people suffering from thyroid and osteoporosis.
  • Relieves back and neck pain.
  • Stimulates the digestive system by massaging abdominal organs.
  • It is beneficial for pregnant women and also helps in relieving menstrual pain.
  • It helps provide relief in conditions such as asthma, sinusitis, high blood pressure and insomnia.
  • It calms your mind and relieves stress and anxiety.
  • If you are a beginner, it won't be easy for you to hold your body high for long, so hold it for as long as you can. Do not force your body.
  • You can help yourself by placing a folded blanket or blocks under your shoulders.
  • If you find it difficult to raise your back, you can place your hands on your back as support. It may also help you to maintain the pose for longer.
  • If you keep on slipping while doing the asana, try placing your feet near a wall. It will support your knees and avoid slipping.
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You should take the following precautions before practising the Bridge Pose:

  • If you are suffering from neck or knee pain, you should avoid this asana.
  • This asana should not be done by people who have a neck, back or shoulder injury
  • Pregnant women can do this asana but practice it only under the guidance of well-trained personnel.
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