Setu Bandhasana (Bridge Pose) benefits and steps

The following are the steps for practising setu bandhasana properly:

• Firstly, lie down flat on your back
• Now, gently bend your knees and place your feet on the ground hip-width apart
• Your knees should be in line with your ankles and the soles of your feet should be close to your buttocks
• Place your hands on the ground parallel to your body with your palms flat on the ground
• Inhale, lift your body off the floor, pushing with your pelvis, lower back and feet
• Roll in your shoulders and try to touch your chin to your chest, without moving your head
• Tighten your buttocks and make sure that your thighs are parallel to each other
• Try to push your torso higher and interlace your fingers behind your back on the floor
• Inhale and exhale slowly and try to maintain the pose for 30-60 seconds
• Now get down and lay flat on your back again
• Relax for a few seconds and repeat

Asanas to do before Setu bandhasana

You can practice the following poses before the Setu bandhasana:

• Cobra Pose (Bhujangasana)
• Fish Pose (Matsyasana)
• Half Plough Pose (Ardha halasana)
• Sun salutations (Surya Namaskar)

Asanas to do after Setu bandhasana

To relax your body after the Bridge Pose, you can practice the following asana:

• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Reclined Big Toe Pose (Supta Padangusthana)
• Supine Spinal Twist (Supta Matsyendrasana)
• Corpse Pose (Shavasana)

Setu Bandhasana can have some amazing benefits such as:

• This asana helps to strengthen and stretch your back muscles.
• It aids in stretching and toning your spine, chest and neck muscles.
• When done regularly, this asana helps to open up your lungs.
• It is an excellent asana for people suffering from thyroid and osteoporosis.
• Relieves back and neck pain.
• Stimulates the digestive system by massaging abdominal organs.
• It is beneficial for pregnant women and also helps in relieving menstrual pain.
• It helps provide relief in conditions such as asthma, sinusitis, high blood pressure and insomnia.
• It calms your mind and relieves stress and anxiety.

• If you are a beginner, it won't be easy for you to hold your body high for long, so hold it for as long as you can. Do not force your body.
• You can help yourself by placing a folded blanket or blocks under your shoulders.
• If you find it difficult to raise your back, you can place your hands on your back as support. It may also help you to maintain the pose for longer.
• If you keep on slipping while doing the asana, try placing your feet near a wall. It will support your knees and avoid slipping.

You should take the following precautions before practising the Bridge Pose:

• If you are suffering from neck or knee pain, you should avoid this asana.
• This asana should not be done by people who have a neck, back or shoulder injury
• Pregnant women can do this asana but practice it only under the guidance of well-trained personnel.