Yoga Practice Name
Setu Bandhasana
English Name
Bridge Pose
Description and Steps
Description:
Setu Bandhasana, or Bridge Pose, is a gentle backbend that resembles the shape of a bridge. It is practiced lying on the back and lifting the hips upward while keeping the feet and shoulders grounded. This posture opens the chest, strengthens the legs and back, and stimulates the thyroid and abdominal organs.
Steps to Practice:
- Starting Position: Lie flat on your back on a yoga mat. Keep your arms alongside your body, palms facing down.
- Leg and Feet Positioning: Bend your knees and bring your heels close to your buttocks. Keep your feet hip-width apart and parallel to each other. Knees should be directly above the heels.
- Engage and Lift: Press your palms and feet firmly into the ground. Inhale and slowly lift your hips, back, and chest off the floor. Engage your glutes and thighs; avoid over-arching the lower back.
- Clasp Hands (Optional): You can interlace your fingers under your back and press your arms and shoulders into the mat to lift the chest higher.
- Head and Neck Position: Keep your chin slightly tucked towards the chest. Do not turn your head; keep it centered to avoid strain.
- Breathing and Holding: Breathe deeply and hold the pose for 15–60 seconds. Focus on lifting the chest and relaxing the neck and face.
- Releasing the Pose: Exhale slowly and gently lower your spine, vertebra by vertebra, back to the mat. Rest in Shavasana or with knees bent, feet together.
General Benefits
- Strengthens the Back and Legs: Tones the hamstrings, glutes, and lower back muscles. Improves endurance and stability in the lower body.
- Stretches the Chest and Spine: Opens the heart and shoulders. Increases flexibility in the spine and hips.
- Improves Posture: Helps counteract slouched shoulders and spinal compression caused by prolonged sitting.
- Stimulates Digestive Organs: Gentle compression and release of the abdominal area supports digestion and elimination.
- Supports Thyroid Function: The chin lock (Jalandhara Bandha) created in the pose gently stimulates the thyroid gland.
Cautions-Limitations-Contraindications
Contraindications:
- Neck or Cervical Spine Issues: Avoid or modify if you have spondylosis, herniated discs, or recent neck injuries. Improper alignment can put pressure on the cervical spine.
- Shoulder Injuries or Weakness: The posture requires shoulder stability; support with props if needed.
- Severe Back Problems: Those with chronic or severe lumbar pain, herniated discs, or post-operative conditions should avoid without professional guidance.
- Recent Abdominal Surgery or Injury: Since the pose involves core engagement, it should be avoided until fully healed.
- Glaucoma or Serious Eye Conditions: Inversions or partial inversions may increase intraocular pressure.
Cautions & Limitations:
- Pregnancy: Should be avoided in the later stages; in earlier trimesters, practice only with modifications and under supervision.
- High Blood Pressure: Can be practiced with support (e.g., a bolster or block) but avoid straining or holding the breath.
- Headache or Migraine: May aggravate the condition—practice gently or skip during acute episodes.
- Vertigo or Balance Issues: Avoid sudden movements or transitions into or out of the pose.
Complimentary Practice
- Counterposes To release the spine and neutralize the backbend:
- Apanasana (Knees-to-Chest Pose)
- Supta Matsyendrasana (Supine Spinal Twist)
- Pawanmuktasana (Wind-Relieving Pose)
- Preparatory Poses To warm up the spine, hips, and shoulders:
- Marjariasana–Bitilasana (Cat–Cow Pose)
- Setu Bandhasana with support (using a block under sacrum)
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Strengthening & Supporting Asanas To enhance strength and stability:
- Utkatasana (Chair Pose) – strengthens glutes and thighs
- Virabhadrasana I & II (Warrior Poses) – builds lower body strength
- Salabhasana (Locust Pose) – builds spinal and glute strength
- Forward Bends (for balance) To release the spine after backbending:
- Paschimottanasana (Seated Forward Bend)
- Janu Sirsasana (Head-to-Knee Pose)
- Balasana (Child’s Pose)
- Breathing Practices To deepen relaxation and internal awareness:
- Anulom Vilom (Alternate Nostril Breathing)
- Ujjayi Pranayama (Victorious Breath)
- Bhramari (Bee Breath)
Similar Practices
1. Urdhva Dhanurasana, 2. Purvottanasana, 3. Salamba Setu Bandhasana, 4. Bhujangasana, 5. Dhanurasana, 6. Matsyasana
Practice Keynotes
Alignment & Technique
- Feet placement: Hip-width apart, parallel, and close enough that fingers can just touch the heels.
- Knees over ankles: Ensure the knees don’t splay outward; keep them in line with the hips and ankles.
- Shoulder engagement: Roll shoulders under the body to open the chest and support the backbend.
- Thigh activation: Engage the inner thighs slightly to avoid over-activation of the outer hips.
- Neck position: Keep the chin slightly tucked; avoid turning the head to the sides to protect the cervical spine.
