Setu Bandhasana (Bridge Pose)

Asana Type

Lying Down

Target Body Part

Spine, glutes, hamstrings, and hip flexors

Difficulty Level

Beginner

YCB Level

L1 - Yoga Protocol Instructor

Setu Bandhasana aka Setubandhasana / Bridge Pose, Setu Bandha is derived from the Sanskrit word “Setu,” which means bridge; Bandha means lock or bind; and Asana means posture, pose, or seat. This Asana is called Setu Bandha because when we try the pose of this Asana, our bodies resemble a bridge.

How To Do Setu Bandhasana (Bridge Pose)

Step 1
To begin, lie on your back. Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.

Step 2
Keep your arms beside your body, palms facing down.
Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.

Step 3
If you wish, you could interlock the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
Keep breathing easily.
Hold the posture for a minute or two and exhale as you gently release the pose.

Benefits of Setu Bandhasana (Bridge Pose)

Strengthens the back muscles Relieves the tired back instantaneously
Gives a good stretch to the chest, neck and spine
Calms the brain, reducing anxiety, stress and depression

Cautions of Setu Bandhasana (Bridge Pose)

Avoid doing this pose if you are suffering from neck and back injuries.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level