Setu Bandhasana, also known as the Bridge Pose, is a powerful yoga posture which has several perks. Amidst the hectic schedule of work and life, we are likely to feel fatigued both physically and mentally. Regularly practising something like Setu Bandhasana and other relaxing postures, you can gain back physical strength and mental clarity. Emotional benefits are also associated with the practice of Setu Bandhasana. The Sanskrit word “Setu” means bridge, and “Bandha” means to lock. This asana is a foundational posture which enhances the flexibility of the body and induces deep relaxation.
Here, we will discuss Setu Bandhasana and the benefits of this posture. Learn to perform this asana and keep the precautions in mind.
What is Setu Bandhasana?
Setu Bandhasana, also known as Bandhasana, is one of the most fundamental yoga poses, which resembles the shape of a bridge. To perform this asana, you need to lie down on your back and bend your knees, along with other modifications to achieve the style. This pose aims for a bridge-like posture, and hence the name is Setu Bandhasana.
The back-bending posture is particularly helpful in stretching and strengthening the muscles of the body. This also stimulates the spine and your nervous system for faster impulse transfer. Being a versatile pose with several modifications, the step can be easily accomplished by even beginners.
How To Do Setu Bandhasana Step by Step Guide
Setu Bandhasana steps are simple, and you can include them during your regular yoga sessions. If you have never performed Setu Bandhasana before, here’s what you need to do:
- Starting position: First, you need to lie down on the mat with your back flat on the ground. Bend your knees such that the feet are flat on the surface. Keep your arms on the side of your body and keep your feet hip-width apart.
- Lifting your hips: Continue to inhale deeply and engage your core muscles while performing this asana. Glutes and the thigh muscles are also involved as you engage in the Setu Bandhasana yoga. Press firmly with your feet and shoulders to lift your hips upward. Make sure that your spine rolls on the floor. At this point, your thighs are parallel to each other.
- Holding the Pose: As your hips are lifted, interlace your fingers underneath to find support to balance the posture. Your knees are hip-width apart, and your thighs are placed apart. Hold the posture for 15 to 30 seconds and achieve a level of comfort. Continue to breathe deeply and evenly while holding this state.
- Lowering the hips: Exhale out and then slowly bring your body to its initial state of placement. Lower your hips, one vertebra at a time, so you do not hurt your back. Release your hands from the interlaced position.
- Resting: Allow your body to rest for a few seconds and remain in the supine state. You can also get into a Child’s Pose to relax the muscles of the body.
8 Amazing Health Setu Bandhasana Benefits
There are countless advantages of performing Setu Bandhasana at home. Here is a list of Setu Bandhasana benefits that make it ideal for practice among beginners as well as experts:
1. Releases Excess Stress
Like most yoga poses, the primary purpose of Setu Bandhasana is to release stress and alleviate the buildup of energy. It not only calms your mind and body but also has a positive impact on the nerves. Patients with depression can also engage in Setu Bandhasana to combat the state of fogginess. By allowing adequate blood circulation in the body and oxygen supply, your brain and nervous system feel active and engaged.
2. Offers Back Stretches
Another major benefit of performing Setu Bandhasana is the flexibility that it offers. With the ability to stretch your neck, back, spine and hips at once, the stiffening in the body is considerably reduced. As a result, this helps to increase blood circulation in the body, and the tension in the muscles of the chest is released.
3. Tones Your Abs and Buttocks Region
Through the Bridge Pose, you can hold your body up by engaging your abs and core. This not only strengthens your abs and buttock muscles but also creates flexibility. By burning the excess fat in these regions, you can tone your muscles further through Setu Bandhasana.
4. Improves Digestion
Setu Bandhasana also impacts your muscles in the abdominal region. This improves your digestion and absorption of nutrients. Patients suffering from constipation can opt for the bridge pose to facilitate smooth movement of the bowels in the body. Moreover, if you pair this yoga with other associated asanas like Pawanmuktasana, the spine and back flexibility are enhanced.
5. Stimulates the Organs
Strengthen your abdominal organs and the lungs through regular performance of Setu Bandhasana. This not only improves your digestion but also impacts the function of the thyroid gland. Neck stretches can also enhance blood flow to the head.
6. Improves the Function of the Chakras
You can affect the function of the chakras through practising Setu Bandhasana at home. It stimulates your Muladhara( root), Visuddha ( throat) and Anahata ( heart) while engaging in such a posture. While your root helps you to stay grounded, the throat improves the skills of communication and expression. The heart chakra is involved with emotions, compassion, healing and the sense of warmth.
7. Manages Mood Swings
By stimulating the release of hormones like endorphins, one feels good as they engage in Setu Bandhasana and other associated asanas every day. The inverted posture increases blood circulation to the head and clears the mind. Feel a sense of wellness as you perform Setu Bandhasana diligently every day.
8. Improves the Quality of Sleep
Amidst the hectic schedule of life, sleep and adequate rest are a rare occurrence. By impacting the mind with the release of endorphin, one feels relaxed and finds it easier to rest. The parasympathetic nervous system is activated, which lowers the risk of anxiety.
Setu Bandhasana Contraindications
The following are the Setu Bandhasana contraindications that can help you from unwanted injuries and back pain.
- Do not perform Setu Bandhasana if you recently had a back injury or have a record of spine strain.
- Ones with severe knee and neck injuries should steer away from practising something as intense as Setu Bandhasana.
- Unless there is an experienced trainer around you, performing Setu Bandhasana during pregnancy can be highly risky.
- Back extension during a Herniated disc can exacerbate the ache.
- In case of any ankle sprain, such a posture is not recommended.
- Patients with high blood pressure can face the counter-effects of Setu Bandhasana through different complications.
Setu Bandhasana Variations
There are different variations to Setu Bandhasana which differ based on the level of flexibility, healing needs and strength of the body. Here are some of the common Setu Bandhasana variations.
1. Basic Setu Bandhasana (Mool Setu Bandhasana)
This is a regular form of the Bridge pose where you lie down on your back and then bend your knees. The feet are placed hip-width apart, and one faces the direction of the sky. The arms and legs are pressed down on the ground. You can slowly build the power of your muscles with regular engagement in this form of Setu Bandhasana.
2. Dynamic Bridge Pose (Gatishil Setu Bandhasana)
This is an advanced form of Setu Bandhasana, which involves the active movement of the hips up and down. With inspiration, you lift your hips upward, and with expiration, you draw them closer to the ground. Such a dynamic movement gives flexibility to your body and warms up the spinal region. Mobility and engagement of the core are also enhanced subsequently.
3. Supported Bridge Pose (Sahayak Setu Bandhasana)
Once with limited mobility or who find it difficult to conduct a posture without support can opt for this form of Setu Bandhasana, where a prop is involved. The yoga block is positioned under the sacrum and provides support to your lower back, preventing stress. A gentle stretch with relaxation makes it suitable for beginners and elderly people. If you have lower back problems, then Setu Bandhasana is the ideal posture for you.
4. One-legged Bridge Pose (Eka-Pada Setu Bandhasana)
Here is also an advanced version of Setu Bandhasana where you need to raise one of your legs towards the sky. Maintain the bridge pose with another leg. Hold this posture for a few seconds before releasing and doing the same with the other side. Your muscles work harder with such an advanced yoga posture. The glutes and the core are strengthened through maintaining stability and a steady state.
5. Extended Bridge Pose (Vistarit Setu Bandhasana)
In this variation, you need to first lift your hips, followed by stretching of the arms and head. The palms face upward, and the continuous shoulder stretches help to open up your chest region.
6. Reclined Bound Angle Bridge Pose (Supta Baddha Konasana in Setu Bandhasana)
This is a combination of bridge pose and bound angle where you need to bring the soles of your feet together and your knees falling open. While you are still in your bridge posture, the legs are folded and crossed to achieve the reclined Bound angle state. This supports spinal extension and toughens your core.
Setu Bandhasana Precautions
The following are some Setu Bandhasana precautions to avoid unnecessary sprains and side effects.
- Do some warmup before practising Setu Bandhasana and put on light and breathable clothes.
- Avoid eating anything heavy at least an hour or two before you conduct this posture. It is recommended to perform Setu Bandhasana on an empty stomach, right after you wake up.
- Clear your bowel before engaging in Setu Bandhasana in the morning.
- If you have a history of neck or spinal injury, then consult your doctor before you conduct Setu Bandhasana at home.
- Listen to your body, and in case of any discomfort, discontinue the process.
- Alignment between your knees and feet is required to prevent unnecessary pressure on your lower back.
- Keep your head in a relaxed position on the mat and avoid pressure on the neck.
- Use support like a block or bolster at the hip region to avoid spraining your back.
Quick Tips to Practise Setu Bandhasana
Setu Bandhasana is an effective yoga posture which involves advanced backend to perform it properly. Here are some tips that you can keep in mind while practising the bridge yoga:
- Warm-up sessions: Before you attempt the bridge pose, make sure that you do not abruptly begin. Gentle warm-up sessions create flexibility around the neck and spine region, allowing greater stretch of muscles.
- Relaxing the glutes: Lift your hips using your legs so that your glutes can relax for a while.
- Practice regularly: You cannot perfect Setu Bandhasana in one day. With consistent practice and effort, you will slowly get the hang of it. Start with two or three rounds of Setu Bandhasana initially, and then make it more frequent as you get comfortable with lifting your weight.
- Breath steadily through the yoga session: Continuous inhalation and exhalation are important to keep your mind and body steady. This way, you can stay relaxed and balance this posture longer.
- Ground your feet: Press your feet firmly on the ground so you are able to lift your back easily without any discomfort.
- Get support with a block: If you have mild discomfort or a lower back issue, use a prop to balance your body.
- Shoulders should always roll inwards: with your fingers interlaced beneath the back, you can easily roll your shoulders, having a strong base.
- Do not force yourself: Do not pressure your body to achieve perfection on the first day. Conduct Setu Bandhasana as much as your body permits.
Conclusion
Including yoga postures like Setu Bandhasana in your regular yoga sessions can be significantly useful to enhance both physical and mental well-being. There are many purposes of Setu Bandhasana, like muscle strengthening, flexibility of the body, mental wellness, movement of internal organs, blood circulation, and the list is endless.
Aligning the correct variations of Setu Bandhasana with the timing and frequency of practice, you can observe the beneficial effects of the posture very soon. Hence, it is essential to be consistent with Setu Bandhasana yoga practice to observe prompt results.
Frequently Asked Questions of Setu Bandhanasana (Bridge Pose)
1. What is Setu Bandhasana (Bridge Pose)?
Setu Bandhasana, also known as the Bridge Pose, is a backbend yoga posture where the spine is lifted off the floor while the feet and shoulders remain grounded. It strengthens the back, glutes, and hamstrings, and improves spinal flexibility.
2. What are the benefits of Setu Bandhasana?
Setu Bandhasana offers multiple health benefits, including:
- Strengthening the back, glutes, and hamstrings
- Stretching the chest, neck, and spine
- Stimulating thyroid and lungs
- Improving digestion
- Reducing anxiety, fatigue, and insomnia
- Relieving menstrual discomfort and symptoms of menopause
3. How to do Setu Bandhasana step-by-step?
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place arms beside your body, palms facing down.
- Press your feet and arms into the floor as you lift your hips.
- Clasp your hands beneath your back and roll onto your shoulders.
- Hold the position for 30 seconds to 1 minute while breathing deeply.
- Release by unclasping your hands and lowering your spine vertebra by vertebra.
4. Who should avoid Setu Bandhasana?
Avoid this pose if you have:
- Neck or back injury
- Severe spinal problems
- Hernia or recent abdominal surgery
- Pregnant women (unless under expert guidance)
5. Is Setu Bandhasana good for back pain?
Yes, when done correctly, Setu Bandhasana can help relieve mild back pain by strengthening and stretching the spine. However, if you have chronic or severe back issues, consult a physiotherapist or yoga expert before attempting.
6. What muscles are activated in Bridge Pose?
This pose engages:
- Gluteus maximus
- Hamstrings
- Erector spinae (back muscles)
- Core (abdominals)
- Hip flexors
- Chest (pectorals) and shoulders (deltoids)
7. Can beginners do Setu Bandhasana?
Yes, it’s a beginner-friendly pose. Start with a block under your lower back for support and avoid overextending. Focus on alignment and breath.
8. How long should you hold Bridge Pose?
Hold for 30 seconds to 1 minute based on your comfort level. Repeat 2–3 times with rest intervals.
9. Can Setu Bandhasana help with thyroid issues?
Yes, by gently compressing the thyroid gland, Setu Bandhasana helps stimulate hormone production and regulate metabolism, which may support thyroid health.
10. What are some variations of Setu Bandhasana?
- Supported Bridge Pose: Place a yoga block under your sacrum.
- One-Legged Bridge: Raise one leg up while in the bridge.
- Dynamic Bridge: Inhale to lift, exhale to lower in repetitions.
11. Is Bridge Pose safe during menstruation?
Yes, it can help relieve menstrual cramps, but always listen to your body. Avoid if it causes discomfort or if you’re advised against inversions.
12. What are common mistakes in Setu Bandhasana?
- Overarching the lower back
- Feet placed too far or too close to the hips
- Knees splaying outwards
- Holding the breath
- Straining the neck
13. How does Setu Bandhasana help mentally?
This pose calms the mind, reduces stress and anxiety, and helps in managing mild depression by improving blood flow to the brain and endocrine glands.
14. Can Setu Bandhasana help improve posture?
Yes, it strengthens the spine and opens the chest and shoulders, making it effective for correcting posture, especially for those who sit long hours.
15. Is Bridge Pose good for weight loss?
Indirectly, yes. It strengthens core and glute muscles, boosts metabolism, and can be part of a weight-loss-oriented yoga flow when combined with other poses.
