Setubandh Aasan (The Bridge Pose) : Steps, Benefits and Precautions

Setubandhasana (setu=bridge, bandha=bind/lock) is a yoga posture. As the name implies, the pose looks like a bridge. The entire spine is curled gently away from the floor/mat, resulting in a bridge. Because the influence of this pose is mostly on the spine, it is effective in toning the muscles that surround the spine. This pose belongs to the Intermediate Level of Asanas as well as the lying down category. This pose entails more than simply elevating the spine and supporting it halfway up in the air. When compared to other asanas, this stance provides a lot of scientific benefits. To obtain the best possible results, the alignment of the body from the feet to the head must be thoroughly understood.

Setu Bandhasana is a base stance from which other setu bandhasana variations can be derived. Setu Bandhasana can be used in flow yoga sequences to assist improve energy levels in the body.

‘Setu’ means bridge and ‘bandh’ means lock. So, this asana is nothing but the locked bridge pose.

Setu Bandhasana Steps

1. Start by sitting with your hands, seat and sole touching the ground.
2. Slowly lift up the seat by arching your back and the back of the skull touching the ground.
3. Your body would resemble an inverted ‘U’ at this point.
4. Stretch your hands to hold and pull the Talus area of both the feet.
5. You can also pull both legs with your hands to render extra support and stability.
6. Also, touch your chin with your chest for better stretching.
7. It is important to note that steps 5 & 6 may increase the pressure created but also facilitate greater strength and endurance for the back, thighs, legs and spine.

Benefits of the Setubandhasana:

1. It increases the spine’s flexibility. The health of the spine is crucial to the body’s general well-being. As a result, it benefits the overall health of the body.

2. It helps to strengthen the neck and shoulders.

3. Bridge Pose is beneficial for sciatica and Lumbago sufferers.

4. Thyroid gland is stimulated by Setu bandhasana. As a result, it improves its functions and helps to prevent Thyroid Gland disorders.

5. Visuddhi Chakra is activated. As a result, it is beneficial to Kundalini yoga.

Easy modifications of Setu Bandhasana (Bridge Pose)

• If you’re a newbie, holding your body high for a long time will be difficult, so try to hold it for as long as you can. Do not put pressure on your body.
• Placing a folded blanket or blocks beneath your shoulders can assist you.
• If raising your back is difficult, support yourself by placing your hands on your back. It may also assist you in holding the pose for a longer period of time.
• If you’re having trouble staying in the asana, consider putting your feet against a wall. It will protect your knees and keep you from slipping.

Precautions to Take

It improves the flexibility of the spine. The spine’s health is critical to the body’s overall wellness. As a result, it promotes the body’s general health.

1. It aids in neck and shoulder strengthening.

2. Sciatica and Lumbago sufferers will benefit from Bridge Pose.

3. Setu bandhasana stimulates the thyroid gland. As a result, its functions improve, and it aids in the prevention of Thyroid Gland problems.

4. The Visuddhi Chakra is energised. As a result, Kundalini yoga benefits from it.

You can also check out this ‘Vrikshasana – The Tree Pose‘