9 Setu Bandhasana Bridge Pose Benefits, FAQ, How to Steps with Video
(Sanskrit: सेतु बन्ध सर्वाङ्गासन)
Here we explore Setu Bandhasana, Setubandh Asana which is also known as Bridge Pose, its Benefits, Precautions, Similar Asanas, modifications, related FAQ and a comprehensive How to Steps-by-Step Video Guide.
Introduction to Bridge Pose / Setu Bandhasana
Setu Bandhasana, also known as Bridge Pose or Setu Bandhasana, is a popular yoga asana that offers a multitude of benefits for the mind and body. The pose derives its name from the Sanskrit words “Setu” meaning “bridge” and “Bandha” meaning “lock” or “bond.” In this pose, the body takes the shape of a bridge, creating a gentle arc from the shoulders to the knees.
Setubandh Bridge Pose is known for its ability to strengthen the back, buttocks, and legs while simultaneously opening the chest, shoulders, and hips. It engages the core muscles and stimulates the thyroid gland, helping to improve metabolism and energize the body. Regular practice of this pose can also aid in relieving stress and anxiety, as it calms the mind and promotes relaxation.
Setubandh Bridge Pose can be modified to suit individual needs and abilities. Variations include raising one leg off the ground, interlacing the fingers beneath the body, or using props such as blocks or bolsters for support and comfort.
Incorporating Setubandh Bridge Pose into your yoga practice can contribute to a stronger, more flexible body and a calmer, more focused mind. It is a versatile pose that offers numerous benefits, making it a valuable addition to any yoga routine.
How to Step-by-step Video Guide to Setu Bandhasana (Bridge Pose)
Note: It’s important to listen to your body and not force yourself into any pose. If you have any medical concerns or pre-existing conditions, it’s advisable to consult with a healthcare professional before attempting new exercises or yoga asanas.
Setu Bandhasana step-by-step pose instructions:
Step 1
Start by lying on your back on a yoga mat with your knees bent and feet hip-width apart, flat on the ground.
Step 2
Your arms should be relaxed alongside your body, with your palms facing down.
Step 3
Press your feet firmly into the ground, engaging your legs and glutes.
Step 4
Inhale and slowly lift your hips off the mat, rolling your spine off the floor one vertebra at a time.
Step 5
Interlace your fingers underneath your lifted hips, extending through your arms and pressing your shoulders down into the mat for support.
Step 6
Keep your thighs and feet parallel to each other, with your knees directly over your ankles.
Step 7
Lengthen through your tailbone and engage your core to support your lower back.
Step 8
Open your chest by gently squeezing your shoulder blades together.
Step 9
Maintain a relaxed neck and gaze straight ahead or, if comfortable, tuck your chin slightly toward your chest.
Step 10
Breathe deeply and hold the pose for several breaths, gradually increasing your hold time with practice.
Step 11
To release the pose, exhale and slowly lower your spine back onto the mat, vertebra by vertebra, relaxing your hips and releasing your hands.
Online Video Step-by-step guide
No individual yoga asana can be done in isolation, so we have developed a comprehensive library of Online Video Tutorials with a step-by-step guide. These video tutorials are exclusively available to our registered users who have enrolled in our online classes or are regular members of our personalised home yoga sessions.
9 Benefits of Setu Bandhasana:
- Strengthens the legs, glutes, and core muscles.
- Stretches the chest, shoulders, and neck.
- Improves spinal flexibility and mobility.
- Relieves lower back pain and stiffness.
Calms the mind and reduces stress and anxiety. - Stimulates the thyroid and improves metabolism.
- Helps in managing symptoms of menopause.
- Enhances digestion and stimulates the abdominal organs.
- Can help alleviate symptoms of asthma and high blood pressure.
- Promotes a sense of grounding and stability.
Setubandh Yoga Asana Modifications and Variations:
-
For a gentler variation, you can place a block or bolster under your sacrum to provide additional support.
-
To intensify the stretch in the chest and shoulders, you can clasp your hands behind your back while in the pose.
-
If you have neck issues, you can use a folded blanket or cushion to support your neck and head.
Precautions while performing Setubandh Yoga Asana / Bridge Pose:
-
Avoid this pose if you have a recent neck or shoulder injury or if you are currently experiencing any acute pain or inflammation in the lower back.
-
If you have any existing medical conditions or concerns, it’s best to consult with a qualified yoga instructor or healthcare professional before attempting this asana.
Experienced & Certified Yoga Instructors at Renuka Yoga Studio:
Chetan Rajput
Renuka Chauhan
See what clients say about us... Google
Shivani Chauhan2023-10-16I am thankful for this space in which to practice...really it is best yoga place...😍💐
Manoj Kumar2023-10-16Best yoga teacher ever.... Good job renuka 👍
Khushboo Gupta2023-10-16Renuka is awesome in yoga and meditation. She has the capability to relax mental stress in few minutes.And in yoga she has technique to fix and shape the body .I personally thankful to her and start to like yoga and exercise .
Gurbinder Singh2023-10-16Good
HEALTH IN HAND2023-09-21Best yoga teacher
Frequently Asked Questions – FAQs about Setu Bandhasana or Bridge Pose
Step by step guide to different Yoga Asanas by our Yoga Experts
Various Yoga services that we offer in Gurgaon
