Setu Bandhasana(Bridge Pose) Steps, Benefits and Precautions.


Setu Bandhasan means 'make a bridge'. In this posture, thighs, hips, waist and dorsal part are raised in the air. The shape of this posture is similar to the bridge. Hence it was named Setu-bandhasana.


Let's follow the steps given below to do Setu-Bandhasana(Bridge Pose)-

Initial position-

  • Go straight down the legs, the feet are straight together, the side of the arm is resting on the floor and palms on the floor.
  • Bend the two legs with knees, the legs of the feet are attached to the floor and the edges are close to the hips.
  • Hold both ankles tightly with your hands or keep both hands close to the ankles.
  • Raise the thighs and backs as conveniently as possible.
  • Keep neck and shoulders firmly on the floor, support the body with head, shoulders, arms and legs, maintain the situation as comfortable as possible.

Back into pre situation-

  • Leave the ankles grip.
  • Bring the thighs down on the floor.
  • Straighten the legs and spread the front.
  • Combine the legs and bring the arms to the side of the body.

Read more

Bhujangasana Steps and Benefits.

Tadasana Steps and Benefits.

Shavasana Steps and Benefits.

Remember the following points-

  • In the beginning, knees should be kept separate from each other during practice.
  • If you are not successful in catching ankles early on, do not be disappointed.

Benefits of Setu-bandhasana(Bridge Pose):

  • This asana brings coordination between body and mind and increases concentration.
  • It is beneficial to strengthen the lower back and abdominal muscles.
  • It widens the chest.
  • It removes muscle tension and stiffness and gives energy to the body.
  • This posture is beneficial for back pain
  • This posture is beneficial for thyroid patients.
  • With this posture, the spinal cord is flexible.
  • By doing this posture regularly, the thigh and stomach jerk will end soon.
  • This seat proves to be beneficial for asthma patients.


  • If you are suffering from heart disease, hypertension and excessive obesity, then do not do this asana..

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