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)
- 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.