Setu Bandhasana (Bridge Pose)- Benefits & Steps

Setu Bandhasana (Bridge Pose)

Setu Bandhasana is a Yogasana which is a combination of “setu” meaning “bridge” and “bandha” meaning “bond”.  In this asana, the position of the body is made like a bridge.

Setu Bandhasana is a yoga asana that helps to establish the back and parts of the body in a pleasant way.  In this asana, the position of the body is made like a bridge, so that it can give stability to your spinal column.  This asana can help in reducing physical and mental stress.

How to do Setu Bandhasana (Bridge Pose)

Do Setu Bandhasana in the following way:

1. First of all, lie on your head on a yoga mat.  Your back should be on the mat and feet should be kept at a distance.

2. Plant your feet on the mat by bending your knees so that the soles of your feet are on the mat.

3. Keep your hands near the head, fingers should come on the mat.

4. While inhaling, slowly raise the abdomen and make the back straight.  Press your shoulders into the mat and arch your back.

5. Now keep your thighs straight and exhale in the direction of the feet.

6. In this position, your entire body weight should be on your shoulders.  Even your neck may straighten with time.

7. Stay in this position for some time and keep breathing deeply.

8. Exhaling, slowly bring the back down on the mat and inhale.

Benefits of Setu Bandhasana (Bridge Pose)

Following are some of the important benefits of Setu Bandhasana:

1. Back strength: This asana helps in strengthening the muscles of the back, thereby increasing the stability of the back.

2. Helps in reducing armpit and belly fat: Performing Setu Bandhasana helps in reducing belly and armpit fat.

3. Strengthening of the trachea: This posture increases the strength of the trachea, due to which the speed of breathing improves.

4. Helpful in reducing stress: By doing Setu Bandhasana, mental stress is reduced and the soul gets peace.

5. Helps in balancing blood pressure: This asana helps in balancing blood pressure.

6. Flexibility of the whole body: The flexibility of the body increases with Setu Bandhasana.  And doing other asanas helps.

7. Helpful in balancing the thyroid: This asana helps in balancing the thyroid levels.

Which part of the body is affected by Setu Bandhasana?

Setu Bandhasana, or Bridge Pose, primarily affects the following parts of the body:
Chest and Shoulders
Additionally, Setu Bandhasana can have a calming effect on the mind, reducing stress and anxiety. Regular practice of this pose can help improve overall body awareness, balance, and coordination. Remember to perform the pose mindfully and with proper alignment to reap its full benefits.

Precautions of Setu Bandhasana (Bridge Pose)

It is very important to observe the following precautions while doing Setu Bandhasana:

Neck protection: It is very important to keep your neck in the right position while doing Setu Bandhasana.  Avoid bending the neck too much and work in the right motion.

Back protection: Avoid straining your back while doing Setu Bandhasana, especially if you have any back problems.

Knee protection: Avoid bending your knees too much, as this can cause knee pain.

Right pace of Yogasana: While doing Setu Bandhasana, follow the correct pace of Yogasana.  When you make an asana, do it slowly and carefully.

Restraint of Breathing: Restrain the control of breathing in the right way while doing the asana.  Breathe slowly and note that the speed of your breath is correct.

Frequently Asked Questions

What are the benefits of Setu Bandhasana?

Strengthen the back, buttocks, and hamstrings. Improve flexibility in the spine and neck. Stimulate the abdominal organs, aiding digestion. Alleviate stress and anxiety by calming the mind. Open the chest and lungs, enhancing respiratory capacity. Improve blood circulation throughout the body.

Who should avoid Setu Bandhasana?

Neck or spine injuries: People with acute or chronic neck or spinal injuries should avoid this pose as it can put strain on these areas. Recent surgery: If you've had any recent surgery on your back, neck, or abdomen, it's best to avoid this pose until you've fully recovered. Severe lower back pain: Individuals with severe lower back pain should avoid this pose, as it may exacerbate the discomfort.

How is Setu Bandhasana done?

Bring your arms alongside your body, palms down. As you inhale, press down firmly through your feet and lift your hips, initiating the movement from the pubic bone rather than the navel. Press your upper arms down. You can clasp your hands behind your back and press your pinkie fingers into the mat.

How much time to hold Setu Bandhasana?

The time to hold Setu Bandhasana, also known as Bridge Pose, can vary based on your experience and comfort level. Generally, holding the pose for about 30 seconds to 1 minute is a good starting point. If you feel comfortable and want to challenge yourself, you can gradually increase the duration up to 5 minutes.

Can bridge Pose help lose weight?

Bridge Pose (Setu Bandhasana) is a yoga pose that primarily focuses on strengthening and stretching various muscles, including the back, thighs, and glutes. While it can be a beneficial exercise for overall fitness and flexibility, it is not a direct weight-loss exercise.Weight loss is achieved through a combination of factors, including a balanced diet, regular exercise, and maintaining a calorie deficit.

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