The word Setu Bandhasana is derived from Sanskrit, where “Setu” means “Bridge”, “Bandha” means “Bind” or “Blocked” and “Asana” means “Pose” or “Posture.”
The final pose resembles the shape of a bridge since the chest, legs, and hips are stretched so that they resemble the shape of a bridge and hence the name “bridge pose.”
Steps to do Setu Bandhasana or Bridge Pose
- To practice Setu Bandhasana or Bridge Pose, lie on your back on the floor or in a yoga mat.
- Bend your knees so that the soles of your feet should be flat on the floor.
- There should be a distance of about 6 inches between the feet and knees.
- The arms should rest on the floor next to the body so that the palms are lying and touching the ground
- Press your back against the mat or floor while practicing Setu Bandhasana.
- The next step to do Setu Bandhasana or bridge posture is, while you inhale, lift the lower back, back and upper back gradually.
- Now press the mat with your heels to balance the body.
- Gently turn your shoulders and touch your chin with your chest. Make sure you don’t lower your chin while touching your chin with your chest. The chest should be raised so that it touches the chin itself.
- While doing Setu Bandhasana or Bridge Pose, the weight of your body will be sustained with your shoulders, arms, and feet.
- The thighs will be parallel to each other and to the floor while they are in this pose.
- It should be noted that when doing Setu Bandhasana or Bridge Pose is that you have to make sure that the entire weight of the body is on the shoulders and arms and not on the back.
- All bodyweight should be distributed and not concentrated on one part of the body.
- If you want to go higher and take the pose to the next level, you can intertwine your fingers. with each other and push the floor with your hands to raise your torso even more.
- This is the last Setu Bandhasana or Bridge pose yoga asana.
- Keep breathing / holding your breath in this posture.
- Stay in this pose for some breaths or 20-30 breaths or for as long as you feel comfortable.
- While exhaling, move one shoulder and then the other and lower your body and reach the original position.
- Lower the lower back, then the middle of the back and the upper back.
- Breathe deeply once we go down to the original pose.
- Straighten your legs on the floor or on the yoga mat.
- Relax in one of the relaxing yoga asanas like Shavasana.
Preparatory Poses for Bridge Pose
Adho Mukha Svanasana
Follow-Up Poses for Bridge Pose
Benefits of practicing Setu Bandhasana or Bridge Pose
- Setu Bandhasana or Bridge Pose is very beneficial for people suffering from thyroid disorders.
- Setu Bandhasana also helps get rid of respiratory disorders like Asthma.
- Tones the lumbar region of the spine and the Achilles Tendon.
- It is also beneficial for people with high blood pressure.
- It helps get rid of Osteoporosis and Sinusitis.
- Setu Bandhasana or Bridge Pose Yoga Asana also helps to get rid of menstrual pain and menstrual disorders.
- Strengthens the back muscles.
- Setu Bandhasana calms the mind, reduces stress, anxiety and helps get rid of depression.
- It helps improve digestion and helps get rid of constipation when practiced regularly.
- It also helps get rid of extra fat from the thighs and belly.
- It helps improve blood circulation throughout the body.
Precautions to be taken when practicing Setu Bandhasana or Bridge Pose
- People suffering from Glaucoma and retinal detachments should not practice Setu Bandhasana or Bridge Pose Yoga Asana.
- People with severe back and neck injuries should not practice Setu Bandhasana.
- People who use anticoagulants should also not practice Setu Bandhasana since investments can develop a headache in such individuals.
- People with severe back problems should also not practice this asana.
- Pregnant women can do this asana without raising the torso completely. But Setu Bandhasana should be practiced by pregnant women under the proper guidance of a yoga instructor.
Tips for beginners
- Make sure that as long as you throw your shoulders you don’t take them away from your ears. Instead, lift and bring the upper shoulders toward the ears while pushing the inside of the shoulders out of the spine.
- If you find it very difficult to lift the pelvis and keep it on the floor, you can use a block and keep it under your sacrum to support the body. While you practice, you can practice gradually without blocking.
- You should never overexcite your body while practicing Bridge Pose. Go as high as your body allows and as far as you feel comfortable. Beginners must master basic asanas first and then practice Setu Bandhasana.
I hope you enjoy this Bridge Pose. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!
Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!