Bridge Pose (Setu Bandhasana)

About This Pose

Setu Bandhasana, or Bridge Pose, creates a bridge between the physical body and the subtle body, between the earthly and the divine. The name comes from 'Setu' (bridge) and 'Bandha' (lock), indicating both the shape of the pose and its function of creating an energetic lock. This accessible backbend is suitable for practitioners of all levels and serves as preparation for deeper backbends like Urdhva Dhanurasana (Wheel Pose). The pose opens the Heart Chakra (Anahata), promoting love, compassion, and emotional release. It strengthens the back, glutes, and legs while stretching the chest, neck, and spine. According to ancient texts, this pose creates a path for energy to flow from the base of the spine to the crown, making it valuable for Kundalini practices. Regular practice counteracts the effects of prolonged sitting, improves posture, and reduces back pain. The pose also stimulates the thyroid gland and calms the nervous system.

Step-by-Step Instructions

These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.

1. 1Lie on your back with knees bent and feet flat on the floor
2. 2Place feet hip-width apart, parallel, and close to your sitting bones
3. 3Keep arms alongside your body, palms facing down
4. 4Press feet and arms into the floor
5. 5Inhale and lift your hips toward the ceiling
6. 6Roll your shoulders underneath you, opening the chest
7. 7Optionally interlace fingers under your back, pressing arms down
8. 8Keep thighs parallel, knees over ankles
9. 9Lift your hips higher, lengthening the tailbone toward the knees
10. 10Hold for 5-15 breaths, then slowly lower down vertebra by vertebra

Breathing Pattern

Breathe deeply and fully. Inhale as you lift, exhale to maintain. Feel the chest expanding with each breath. Allow the heart to open and soften as you hold the pose.

Benefits

Modifications