How to perform Bridge Pose (Setu Bandhasana)

Setu Bandhasana or Bridge Pose, is a backbend exercise to build the core muscles. It may look easy at a first glance but holding the posture of a longer period of time can be challenging for many people. However repeated practice will improve the duration to stay in this pose.

English meaning of Setu Bandhasana

Setu  means Bridge;

Bandha means Lock;

Asana – Pose, Posture;

Combining together it makes the Bridge Pose.

This posture resembles the shape of the Bridge hence this name is given.

How to do Bridge Pose (Setu Bandhasana)

Bridge Pose (Setu Bandhasana) Photo Credit License

• Lie on your back.
• Bend your knees and place your feet flat on the floor; keep your feet hip distance apart on the floor.
• Now slide your arms beside your body, palms facing down.
• Press your feet onto the floor and with inhale gently lift your lower back, middle back and upper back off the floor
• Press down your arms and shoulders onto the floor to help you lift your chest.
• If you want to lift the torso a little more, try to  interlace the fingers and push the hands on the floor.
• Once in the pose, breath normally.
• Hold the posture for a minute or two.
• To come out of the pose, exhale and roll your spine back on the floor.

Benefits of Bridge Pose (Setu Bandhasana)

• Helps to build your core by strengthening the back muscles.
• Stretches chest, neck and spine.
• Helps treating thyroid problem.
• Strengthens the spine.
• Improves the digestion.
• Helps during menopause and menstrual pain.
• Helpful in asthma, high blood pressure.
• Calms brain and reduce anxiety.

Precautions to be followed while performing Bridge Pose (Setu Bandhasana)

• As this pose requires working on neck and spine, hence people having neck and spine injury should avoid this pose.
• Also, people having knee injury should avoid this pose.

Let’s talk: So, what are the Yoga poses you try to improve your core strength.