Bridge Pose (Setu Bandhasana)

Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture

This asana is pronounced as SAY-tuh-bun-DHAHS-ana

The pose resembles a bridge, hence the name.

How to do Bridge Pose (Setu Bandhasana)

  • 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.
  • 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.
  • If you wish, you could interlace 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 this yoga pose.

Benefits of the Bridge Pose (Setu Bandhasana)

  1. Strengthens the back muscles
  2. Relieves the tired back instantaneously
  3. Gives a good stretch to the chest, neck and spine
  4. Calms the brain, reducing anxiety, stress and depression
  5. Opens up the lungs and reduces thyroid problems
  6. Helps improve digestion
  7. Helps relieve the symptoms of menopause and menstrual pain
  8. Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

Contraindication of the Bridge Pose (Setu Bandhasana)

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

View All - Yoga Postures lying on back

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Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find an Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at