Monday, December 14, 2009

Setu Bandhasana

The Bridge Pose

In today’s post on Yoga we are going to take a look on this particular asana which kind of a more for those who are doing it daily yoga or for a long time. Some poses though seem hard for an observer; still if one is doing yoga for a time seems not a big issue.

In Sanskrit the word “Setu” means a bridge, the word “Bandha” means lock. The whole pose resembles as if we create a bridge of our body connecting the head to the toes and then locks it there.

How to do the pose:

  1. Lie flat on the mat. Keep your legs straight, hands on the side of the ground, spine straight. Face looking upward.
  2. To start this pose, bend your knee and keep heals close to the buttocks as close as possible.
  3. Slowly inhale in and exhaling out slowly try to lift your tailbone while at the same time push your inner feet and arms down on the floor.
  4. Lift your buttock making sure our thighs are parallel to the floor. Make sure your pubis is closer to the navel.
  5. Firm the shoulder blades against your back. Firm the outer arms if possible in this pose. One may support the back with both arms as shown in the picture to lift the whole body a little more upward.
  6. Stay in this pose breathing in and out slowly as much as possible. Holding the pose for minimum of 4 breathes or more would be good to start with.


  1. Typically all such bends one need to be extra careful if suffering with any spinal issues. Neck injuries for sure need to be extra careful. Doing such pose under expert guidance would be suggested.
  2. Students who do suffer with injuries or fractured wrist joint should not try this pose for sure.


  1. Good pose to stretch the whole body from base of the feet to the head. Especially for the spine.
  2. Rejuvenate our tired legs for sure.
  3. Increase appetite and also stimulates most of the abdominal organs and Lungs too.
  4. Good pose for those suffering with Osteoporosis, High blood pressure, sinusitis and lastly lungs.
  5. Also help to calm the brain and help those who face mild depression.

Chakra: Manipura Chakra

Posted By Sudeep

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