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Setu Bandhasana (Bridge Pose): How to Perform and Benefits

This elegant asana is more than just a physical stretch; it's a gateway to inner peace and strength. Setu Bandhasana, commonly known as the Bridge Pose, is a dynamic and empowering yoga posture that resembles a bridge. This asana engages the entire body, creating a powerful connection between the heart, mind, and physical self. The pose is not only a testament to flexibility but also a gateway to mental clarity and emotional equilibrium.

Setu Bandhasana (Bridge Pose)

The name "Setu Bandhasana" is derived from two Sanskrit words. "Setu" translates to bridge, and "Bandha" means lock or bond. Therefore, this pose is often referred to as the "Bridge Pose," symbolizing the union or bridge between various elements within ourselves.

Setu Bandhasana is pronounced as "say-too bahn-dahs-uh-nuh."

To truly appreciate the benefits of Setu Bandhasana, it's crucial to understand the anatomy involved. This pose primarily engages the muscles in the back, thighs, and glutes. The chest expansion facilitates deep breathing, while the engagement of the core promotes stability.

How to Perform Setu Bandhasana (Bridge Pose)

Now, let's get into the nitty-gritty of performing Setu Bandhasana:

  1. Starting Position: Lie down on your back with your knees bent and feet hip-width apart. Your arms should be by your sides, palms facing down.

  2. Lift Your Hips: Inhale and press your feet into the mat as you lift your hips towards the ceiling. Engage your thighs and squeeze your glutes for stability.

  3. Interlace Your Fingers: Slide your shoulders beneath you and interlace your fingers. Roll your shoulders back and tuck your chin slightly to create space for your throat.

  4. Lift the Chest: Continue lifting your hips and chest towards the sky. Feel the stretch across your chest and the lengthening of your spine.

  5. Hold the Pose: Stay in the pose for 30 seconds to a minute, breathing deeply. Release by unclasping your hands and slowly lowering your spine back to the mat.

Setu Bandhasana (Bridge Pose)

When to Perform it

Setu Bandhasana can be practiced at any time of the day. However, it is particularly beneficial when done in the morning to invigorate the body and mind or in the evening to release tension and prepare for a restful sleep.

Preparatory Poses

  1. Bridge Pose (Setu Bandhasana): The simpler version of the pose serves as an excellent warm-up.

  2. Cobra Pose (Bhujangasana): Prepares the spine for the backbend in Setu Bandhasana.

Follow-up Poses

  1. Child's Pose (Balasana): Releases the lower back and complements the backbend.

  2. Corpse Pose (Savasana): Allows the body to integrate the benefits of the pose.


Setu Bandhasana is associated with the heart chakra, Anahata. This chakra governs love, compassion, and emotional balance, making the pose a heart-opening experience both physically and spiritually.

 heart chakra, Anahata

Mantra for this Pose

While holding Setu Bandhasana, you may choose to silently recite the mantra give below, resonating with the energy of the heart chakra. This mantra enhances the connection with love and compassion.


Alignment Cues

  1. Feet Hip-Width Apart: Ensure that your feet are aligned with your hip bones to maintain stability.

  2. Interlace Fingers: Keep a firm grip with your interlaced fingers, and press your forearms into the mat.

  3. Chin Tuck: Maintain a slight tuck of the chin to elongate the neck and protect the cervical spine.

  4. Engage Thighs and Glutes: Activate the muscles in your thighs and glutes for a powerful and stable lift.

Duration of Hold

For beginners, start with 30 seconds and gradually extend the duration as you build strength and flexibility. Advanced practitioners can hold Setu Bandhasana for up to two minutes.


Direct your gaze toward your chest or slightly upward, focusing on a point that encourages a gentle stretch in the neck without straining.

Physical & Spiritual Awareness

  1. Physical: Feel the expansion across the chest, the engagement of the back muscles, and the strength in your legs.

  2. Spiritual: Connect with the opening of your heart center, fostering a sense of love and compassion towards yourself and others.

Beginners’ Tips

  1. Use Props: Place a block under your sacrum for support if you find the full expression challenging.

  2. Partial Lifts: If the full lift is too intense initially, practice lifting just your hips and gradually work towards lifting the chest.

Who Should Not Do It

  1. Recent Injury: Individuals with recent injuries to the neck, back, or knees should avoid Setu Bandhasana.

  2. High Blood Pressure: Those with high blood pressure should practice with caution and consult a healthcare professional.

Who Should Do It

  1. Heart Openers: Individuals looking to cultivate a sense of openness and emotional balance.

  2. Stress Relief: Those dealing with stress and anxiety can benefit from the calming effects of this pose.

Benefits of Setu Bandhasana (Bridge Pose)

  1. Strengthens Muscles: Engages and strengthens the muscles in the back, thighs, and glutes.

  2. Improves Posture: Promotes awareness of spinal alignment, aiding in better overall posture.

  3. Heart Opening: Expands the chest, fostering feelings of love, compassion, and emotional balance.

  4. Stimulates Organs: Creates a gentle massage for the abdominal organs, promoting digestion.

  5. Alleviates Back Pain: Strengthens the back muscles, reducing tension and alleviating mild back pain.

Variations of Setu Bandhasana (Bridge Pose)

  1. One-Legged Bridge: Lift one leg towards the ceiling while in the bridge position to intensify the stretch.

  2. Wheel Pose (Urdhva Dhanurasana): A more advanced backbend that deepens the heart-opening aspect.

Modifications for Setu Bandhasana (Bridge Pose)

  1. Supported Bridge: Place a block or bolster under the sacrum for added support.

  2. Feet Together: Bring the feet together for a different emphasis on the inner thighs and groin.

Common Mistakes

  1. Overarching the Neck: Avoid lifting the chin too high, which can strain the neck.

  2. Collapsing Hips: Keep the hips lifted and engaged to avoid placing excessive pressure on the lower back.

Safety and Precautions

  1. Listen to Your Body: If you feel any discomfort, especially in the lower back, release the pose immediately.

  2. Consult a Professional: If you have any underlying medical conditions or concerns, consult a yoga instructor or healthcare professional before attempting Setu Bandhasana.

Additional Preparation Tips

  • Direction to Face: Face east while performing Setu Bandhasana, as it is believed to align with the energy flow of the body.

  • Appropriate Attire: Wear comfortable clothing that allows for ease of movement, such as yoga leggings and a breathable top.

  • Suitable Environment: Practice in a quiet and serene space, preferably with natural light and good ventilation.

  • Essential Oil: Incorporate calming essential oils such as lavender or chamomile to enhance relaxation.

  • Music: Choose soft instrumental music or nature sounds to create a soothing ambiance for your practice.

Setu Bandhasana is not just a physical posture; it's a gateway to inner harmony and balance. By integrating the physical, mental, and spiritual aspects of this pose, you can experience profound transformation and cultivate a deeper connection with yourself and the world around you. So, next time you roll out your mat, let Setu Bandhasana be your bridge to a brighter, more balanced life.

Happy yoga-ing, everyone! Namaste!

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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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