Bridge Pose (Setu Bandhasana): Steps, benefits, precautions

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

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

This article tells you the proper way to practice Sethu Bandhasana and also the advantages and precautions to take before practicing it.

Girl doing a Setu Bandhasana. It is also called the Bridge Pose.

Setu Bandhasana (Bridge Pose) steps: The right way to do Setu Bandhasana

The following are the steps for practicing setu bandhasana properly.

1)- Firstly, lie down flat on your back
2)- Now, gently bend your knees and place your feet on the ground hip-width apart
3)- Your knees should be in line with your ankles and the soles of your feet should be close to your buttocks.
4)- Place your hands on the ground with your palms parallel to your body on the ground.
5)- Inhale, lift your body off the floor, push with your pelvis, lower back, and legs.
6)- Roll in your shoulders and try to touch your chin to your chest, without moving your head.
7)- Tighten your buttocks and make sure that your thighs are parallel to each other.
8)- Try to raise your torso higher and place your fingers behind your back on the floor.
9)- Inhale and exhale slowly and try to maintain the posture for 30-60 seconds.
10)- Now get down and lay flat on your back again.
11)- Rest for a few seconds and repeat.

Benefits of the Setu Bandhasana (Bridge Pose)

Setu Bandhasana can have some amazing benefits such as:

  • It is an excellent asana for people suffering from thyroid and osteoporosis.
  • It stretches and toning the muscles of your spine, chest, and neck.
  • It is beneficial for pregnant women and also helps in relieving menstrual pain.
  • It helps in relieving conditions like asthma, sinusitis, high blood pressure, and insomnia.
  • It calms your mind and relieves tension and anxiety.
  • Relieves back and neck pain.
  • This asana helps to strengthen and lengthen your back muscles.
  • When done regularly, this asana helps to open your lungs.
  • Stimulates the digestive system by massaging the abdominal organs.

Precautions to take before Setu Bandhasana (Bridge Pose)

Before practicing Setu Bandhasana you should take the following precautions:

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

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