Setu Bandhasana
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Setu Bandhasana (Bridge Pose): Basics, Steps, Benefits & More

Setu Bandhasana, or Bridge Pose, is a foundational asana in many yoga practices that serves as a stepping stone to more advanced backbends. By performing this asana, you not only prepare your body for deeper backbends but also gain a multitude of benefits.

Setu Bandhasana Basics

Sanskrit PronunciationSetu Bandhasana
(SET-too  BUHN-dah  Sahr-von-GAH-sah-nah)
MeaningSetu meaning bridge
Bandha meaning lock
Asana means pose
Pose TypeInverted back-bending posture
Pose LevelBeginner posture
Style of yogaVinyasa yoga
Other NamesBridge Pose
Stretchesthe Chest, Neck, and Spine
Strengthening the Back Muscles
Duration30 second to 3 minutes


Its name is derived from Sanskrit, where “Setu” means bridge, “Bandha” means lock, and “Asana” means pose, collectively symbolizing the formation of a bridge-like structure with the body. This posture is celebrated not only for its physical benefits but also for its capacity to harmonize and rejuvenate the mind and spirit.

The practitioner begins by lying flat on their back with knees bent and feet planted on the ground, hip-width apart. Arms rest alongside the body, palms facing down. On an inhale, the hips and back are lifted off the floor, pushing the feet and shoulders into the ground to elevate the body. The chin gently tucks towards the chest, creating a gentle lock that allows energy to circulate in the throat area. The posture resembles the structure of a bridge, hence its name. Advanced variations involve clasping the hands under the back and rolling the shoulders to lift higher, enhancing the stretch.

Practice Guide For Setu Bandhasana

The Practice Guide to Perform Setu Bandhasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

How to do Setu Bandhasana (Bridge Pose) Yoga 

1. Lie on your back with your knees bent and feet together and keep your arms alongside the body and palms on the ground. Breathe normally.

Yoga poses | Setu Bandhasana (Bridge Pose) | 7pranayama
Step 1: Setu Bandhasana (Bridge Pose)

2. Now exhale and lift your hips towards the ceiling while keeping your palms and feet on the floor.

Yoga poses | Setu Bandhasana (Bridge Pose) | 7pranayama
Step 2: Setu Bandhasana (Bridge Pose)

3. Now slowly move your hands above your head while inhaling.

Yoga poses | Setu Bandhasana (Bridge Pose) | 7pranayama
Step 3: Setu Bandhasana (Bridge Pose)

4. Remain in this pose for about 30-60 seconds and inhale normally.

5. Bring your hands in their original position while inhaling.

6. Again lie you back on the ground while exhaling.

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Benefits of Setu Bandhasana (Bridge Pose):

  • Strengthens the Back: Bridge Pose strengthens the muscles in the back, including the lower back, upper back, and glutes. This can help alleviate back pain and improve posture.
  • Opens the Chest and Shoulders: The pose helps to open up the chest and shoulders, counteracting the effects of hunching over computers or desks for long periods.
  • Improves Circulation: Bridge Pose can improve blood circulation throughout the body, particularly in the spine and chest region.
  • Calms the Mind: Like many yoga poses, Bridge Pose can have a calming effect on the mind, reducing stress and anxiety.
  • Stretches the Spine: Bridge Pose stretches the spine, which can help improve flexibility and relieve tension in the vertebrae.
  • Stimulates Abdominal Organs: This pose activates the abdominal organs, including the kidneys and thyroid gland, promoting better digestion and metabolism.
  • Prepares for More Advanced Poses: Bridge Pose is often used as a preparatory pose for deeper backbends like Wheel Pose (Urdhva Dhanurasana) as it helps to open up the shoulders, chest, and hip flexors.
  • Improves Posture and Body Awareness: Regular practice of Bridge Pose can help improve overall body awareness and posture, making it easier to maintain proper alignment in everyday activities.


As with any yoga pose, it’s essential to practice Bridge Pose with awareness of your body’s limitations and to avoid pushing beyond your comfort level.

  • Avoid doing this asana in case of neck injury.
  • Pregnant women should do this asana under the guidance of a yoga expert. If they are in the third month of pregnancy then this asana should be done with the consent of the doctor.
  • If you have any injury in your waist or have had any kind of surgery, then do not do this asana.


Practicing Bridge Pose requires patience, dedication, and gradual progression, especially for beginners or those with certain physical limitations. It’s always a good idea to work with a knowledgeable yoga instructor who can guide you into the pose safely and offer modifications or props as necessary.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional