How to do Setu Bandhasana: Steps & Health Benefits


Health benefits of Setu Bandhasana include stretching the chest, neck, spine and hips, improve circulation of blood, helps to reduce stress and depression, stimulates thyroids glands

May 31, 2018


Setu Bandhasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Bridge Pose. In Sanskrit Setu Bandh mean Bridge and Asana mean Pose, so combine of both the words, it's pronounced as The Bridge Pose. Beside this, while doing Setu Bandhasana our body also resembles like the bridge. 

Setu Bandhasana has lots of health benefits, among that some of the health benefits of Setu Bandhasana include stretching the chest, neck, spine and hips, improve circulation of blood, helps to reduce stress and depression, stimulates thyroids glands, lungs and abdominal organs, improve digestive health, strengthens back, bottoms and hamstrings, reduce headaches, calms the brain and central nervous systems. 

Before we go to do this asana, we should know for whom this Setu Bandhasana is not recommended. Those who are suffering from severe back injury, shoulder injury, knee injury and hip injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were in the last month of pregnancy; they should also avoid this asana.

How to do Setu Bandhasana (The Bridge Pose):

  • To start this asana lying on your back on the yoga mat, leg straight and both the hands should be placed alongside of your body.
  • Now bend both knees and keep your feet flat on the floor hip width apart and placed your both arms along side of your body with the palms facing down. Your fight tips should lightly touch the heels.
  • Inhale and press the feet into the floor and try to lift the hips up from the floor as much as you can and lightly squeeze your knees and try to push your both the knees out word.
  • Now press down into the arms and shoulders, so that you can lift your chest up and your head should be in normal position. 
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, take a deep breath and slowly rolling back spine to the floor. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your ankle, back, hips and shoulder, but as you practice you can do this asana more easily.

Health Benefits of Setu Bandhasana (The Bridge Pose):


Setu Bandhasana Stretches muscles in the Chest, Neck, Spine and Hips:

Different studies have been proven that the practice of Setu Bandhasana, can stretch your Chest, Neck, Spine and Hips, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Setu Bandhasana helps to prevent injury in Chest, Neck, Spine and Hips. 

Setu Bandhasana Relieves Stress and Anxiety:

Different studies has been proven that regular practice of this Setu Bandhasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain, this ensure brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.

Setu Bandhasana Prevents Asthma:

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing this asana it create lots of pressure in the chest or lungs region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma. 

Setu Bandhasna Prevents Back Pain:

Different studies have been proven that, those who are suffering from any perennial back pain, this asana is very beneficial for them because while practicing this asana it create lots of pressure on the spine and our spine get stretched, that helps to improve the flexibility of our spine that helps to prevent back pain. 

Setu Bandhasan Improves Digestion:

One of the best health benefits of Setu Bandhasan is, it’s improving the digestion. Different studies have been proven that Regular practice of Setu Bandhasan can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation.

Setu Bandhansana Good for Skin Health:

Different studies have been proven that, regular practice of Setu Bandhansana helps to improve the blood circulation in our body, which mean our cells the more amount of oxygen and vital nutrition that ensure the proper growth and repair of dead skin cells. 

Setu Bandhansana Improves Cardiovascular Health:

Different studies have been proven that  practice of Setu Bandhansana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases. 

Setu Bandhansana Improves Thyroid Gland Health:

Different studies have been proven that the practice of Setu Bandhansana on a regular basis, can improve the thyroid gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Health Benefits of Setu Bandhasana