Bridge Pose | Setu Bandhasana - How to do and 8 Benefits

Bridge Pose

            Bridge Pose is also known as 'Setu Bandhasana'. Setu Bandhasana is the combination of 3 Sanskrit words, 'Setu' + 'Bandha' + 'Asana'. Where, Setu means 'Bridge', Bandha means 'lock', and Asana means 'Pose'. Bridge Pose is the simple and beginner variation of Chakrasana. Bridge Pose is also called as 'Setu Bandha Sarvangasana'.

Yoga Girl doing Bridge Pose or Setu Bandhasana
Bridge Pose - Setu Bandhasana


                                                      Pronunciation - setu-ban-dha-sa-na
                                                      Difficulty level - 3 out of 10.

How to do Bridge Pose?

Yoga Girl showing How to do Bridge Pose - Setu Bandhasana
How to do Bridge Pose

Steps -
  1. Lie down on the back, on Yoga Mat in Shavasana or corpse yoga pose. Take couple of deep breath and calm your mind.
  2. While breath - in, bend your knees and bring your feet close to buttocks.
  3. While breath - out, hold your ankle joints.
  4. Now take 1 deep breath-in, inhale and while exhaling slowly raise first your hips / buttocks then lower back.
    Keep your neck and shoulder on the floor as shown in the image above.
  5. Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
    30 seconds to 1 minute are enough for everyone.
  6. Your breathing must be gentle and at normal depth, while doing this Yoga pose.
    Then slowly release the pose, slowly bring back first your hip and then back after release the folded legs and come to starting position in Shavasana or corpse yoga pose.
Note -
  • If you want, you can release your grip around ankle joints and can put hands on the floor with interlocking the fingers.
  • Your neck and Shoulder firmly touch to the floor or yoga mat.
  • In step 4, do not hurry to lift buttocks and back, do it slowly, feel the stretch and bend .
  • Do not try to hold this yoga pose beyond your capacity.
  • For Yoga and Meditation wear something comfortable clothes. Too tight cloths will distract you.
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  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
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  • You can place your palms on floor or keep grip on ankle joints, while doing Bridge Pose.


Bridge Pose Benefits -

  1. Bridge pose stretches and strengthen legs, buttocks, spine, back muscles, shoulders and neck etc.
  2. This yoga pose stretches and strengthen abdomen, lungs and thyroid.
  3. This Yoga pose stimulate thyroid and pituitary glands.
  4. This Yoga pose helps to improve digestion.
  5. This Yoga pose relieves menstrual pain and symptoms of menopause.
  6. This Yoga pose helps in asthma, osteoporosis, insomnia, and sinusitis.
  7. This Yoga pose helps to remove fatigue and laziness.
  8. Bridge Pose relieves stress and reduces depression, and makes you feel energetic.

Precaution of Bridge Pose -

  1. Those who have knee-joint pain or ankle-joint pain should avoid to do this yoga pose.
  2. Avoid this Yoga pose, if you are feeling like qualm or reel.
  3. Those who have shoulder or neck injury should avoid Bridge Pose.
     Previous - Chakrasana / Wheel Pose                                       Next - Peacock Yoga Pose

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