Bridge Pose – Steps & Benefits | Setu Bandhasana

Setubandhasana is a yoga asana beneficial for people suffering from back pain.

Setubandhasana - Bridge pose Steps & Benefits

Stepwise instruction for doing this asana:

  • Lie down on the floor on your back.
  • Bring your legs near to each other and arms beside your body.
  • Palms should be facing the ground, wherever possible, hold the ankles.
  • Breathe in deeply and with the support of your palm, lift your hip as much as you can without lifting your head.
  • Maintain this position with normal breathing.
  • Take a deep breath again and as you exhale, bring your hips to the ground.
  • You can repeat this practice for five times or more based on your capacity.
  • Remember not to overstretch.



  • It relaxes the muscles of neck, chest, back and legs.
  • It is beneficial for people suffering from back pain.
  • It relaxes the entire body.


  • Relaxes the mind by reducing the anxiety.


  • It balances the emotions.


  • People with neck, shoulder or spine related issues should avoid practising this asana.

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  • Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust, Munger,  Bihar, India. Published in 2008.

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