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Setu Bandhasana is a pose in which the body is inversely bent in a U- position or bridge position. Setu is a Sanskrit word meaning ‘bridge’ and Bandha meaning ‘bind’.  Setu bandhasana should only be practiced with empty bowel and stomach and therefore preferred in the mornings.  You can also practice it in the evening, just make sure you have had your food 5-6 hours earlier.

The science behind the Setu Bandhasana (Bridge Pose)

In this asana or pose your heart, chest, and shoulders get a really good stretch along with your neck and lower abdomen and thighs. In this asana, as you lift your torso, your heart is placed above your mind, which is considered to be a good inversion.  It gives you various benefits, especially targeting your psychological health while relieving your anxiety, stress, headaches and helping with your depression. While performing this pose, your chest opens up which provides a great advantage for people with asthma. It is a great asana for people who spend a major chunk of their day in front of the computers.

Step- by- step Guide Setu Bandhasana

1. Lie down flat on your back on a hard surface, preferably on a mat.
2. Bend your knees and make sure to place your legs hip-width apart.
3. Put your hands beside you with the palm facing downwards.
4. Putting the pressure on the floor through your hands, lift your back.
5. Lift such that your chin is touching your chest, without any movement or effort.
6. Inhale and lift your torso is little up.
7. Make sure your knees and ankles are aligned in a straight line.
8. Your thighs should be parallel to the floor.
9. Hold on to your breath for a few seconds and release.
10. Repeat the process a few times.

Tips for Beginners

While trying out the pose for setu bandha, make sure you don’t stretch your roll your the top of your shoulders out or away from your ears as it may overstretch your neck causing soreness.  Also, make sure your buttocks are firm while you are in the bridge pose. When you are not putting your conscious towards the pose, the point of doing this asana might be pointless as there will be no stretch in the lower back or back.

 Setu Bandhasana( Bridge Pose) Benefits

1. It helps in improving your digestion.
2. It helps in calming down your brain, reducing anxiety and stress.
3. It helps in strengthening your back muscles.
4. It helps in pumping more air to your lungs and improves the overall performance of the body.
5. It is very helpful in high blood pressure and asthma.
6. It is a really good daily stretch for your neck, back, and legs.
7. It helps in soothing the symptoms of menopause.

Setu Bandhasana Precautions

1. Make sure to practice this pose on an empty stomach for efficient results.
2. Avoid practicing this asana in a back injury.
3. Don’t over roll or stretch away from your shoulders from your ears to avoid neck soreness or sprain.
4. Do not turn your head right or left when you are in the pose.
5. Be careful while practicing this asana if you are suffering from knee pain.
6. Try to practice this asana under some professional guidance when performing for the first time.

Contraindications

1. Do not practice this asana if you have a neck injury.
2. People with severe migraines should avoid this pose.
3. People with a weak stomach or intestine should avoid this pose as maximum pressure is put on the internal organs.

Conclusion

In all, it is a pose that can be practiced by everyone by making sure there is professional guidance in the initial stages. Bridge pose is an easy intervention for the body but you have to be careful to make sure you don’t get a sprain in your neck.

If you are trying this at your home make sure to check out different videos and articles just to add up to your information while practicing the setu bandhasana.

Plenty of information can be found out there regarding this topic. Also, it is a feasible option for a healthy lifestyle as this can be done in the comfort of your home and provides various benefits for your mind and body.

About author

Sushant Pandey

Sushant is Meditation & Philosophy Teacher and Academic Director at Rishikesh Yogis. Sushant carries long years of experience teaching practical as well as philosophical aspects of Kundalini yoga, Kriya yoga, Hatha Yoga and Tantra philosophy.