Bridge Pose, Setu Bandhasana Yoga Pose, Benefits and Steps

In sanskrit ‘Bridge’ means ‘Setu’, ‘Bandha’ means ‘Lock’ and ‘Asana’ means ‘Pose‘. The positions resemble the shape of the bridge, so this present is called as bridge positions i.e. Setubandhasana. Basically this present works in unwinding the body and decreasing stress. It stretches the chest, spine and neck.

Benefits of bridge position (Setu Bandhasana)

1. Strengthens legs, back neck and chest.


2. Relaxes whole body.


3. Reduces stress.


4. Calms the brain and lowers anxiety.


5. Good for pregnant women.


6. Improves digestion.


7. Cures back pain.


8. Cures insomnia.


9. Maintains the typical blood pressure.


10. Improves blood circulation.

Steps for bridge pose (Setu Bandhasana)

1. Lie flat on the ground and keep your arms at your sides.


2. Now lift your hips up-wards as shown in fig as much you can (Mustn’t over-stretch) with the assistance of pressing your palms.


3. Keep breathing deeply in this position for some time for 20-30 seconds.


4. Now relax by touching your hips to the ground i.e. your starting position.


5. Repeat this cycle for 3-4 times.

Precaution for bridge pose (Setu Bandhasana)

1. Pregnant females ought to exercise carefully and shouldn’t practice with full force throughout pregnancy.


2. Should be practiced under specialist guidance.


3. Legs and feet need to be parallel.


4. Those having injuries to the neck, shoulder and spine problem mustn’t practice.


5. Always consult a doctor before practicing any workout.


6. Pregnant women should always speak with a doctor in the last 6-9 months of maternity prior to exercising Bridge position to avoid any complications.

Bridge Pose, Setu Bandhasana Yoga Pose, Benefits and Steps