Setu Bandha Asana – The Posture of the Bridge

Setu Bandha Asana

In this Yoga posture the body firms the shape of a bridge that is why this yoga asana is called the Bridge Posture. Just follow these steps and method of Setu Bandha Asana.

How to do Setu Bandha Asana

  1. To form this posture, lie supine (facing upwards) on a mat or a blanket. Bend both your legs at knees. Your palms should be touching your hips and the feet should be touching the ground. Both the hands should also be touching the ground. The gap between the feet and knees should be about three to four inches.
  1. Slowly raise the back and the hips upwards.
  1. When the back rises a little, take the help of arms (bent at elbows) to raise the hips.
  1. Raise the back to the extent possible. The neck and the shoulders will rest on ground. Remain in the position for 15 to 20 seconds.
  1. Slowly, come back to the original position – let the back and the hips come back to the ground. Take care not to remove the supporting hands all of a sudden.
  1. When your waist and hips come to the ground, then straighten your legs and be in the Corpse Posture for some time.
  1. After some rest, repeat this process. This can be done three to four times.

Must Read: Kandharasana – The Posture of the Shoulders

Benefits of Setu Bandha Asana

Those who have back pain, slipped disk, sciatica, spondilisis, pain of the neck, shoulders and waist, will benefit from this posture.

Our body gets weak as we grow old. This process begins about 40 to 50 years of age. However, in comparison to the other nerves, our backbone has to face more rigors. Therefore, with this posture, a person can delay even the ageing process. This posture directly affects the backbone as result of which the backbone becomes flexible like rubber.

Those persons whose lung bones are rigid like those of old people, must practice this posture. This is so because those, whose backbone is not flexible, they start feeling symptoms of old age in their very youth itself. This posture makes the backbone very flexible. Those which is described later, should practice this posture.


In this posture, one must meditate on the waist and backbone.

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