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Today Let’s know about Setu Bandhasana (Bridge Pose) How to Do? Benefits. Setubandh means to build a pool. In this posture, your body’s position is like a pool. This asana is also called Chatushpadasana.

Setu Bandhasana (Bridge Pose) How to Do?

Setu Bandhasana (The Bridge Posture)
  • First of all, make a comfortable difference between your legs and lie down on your back. Place your palms on the ground in such a way that they face the sky. This posture is called Savasana.
  • Now combine both your legs.
  • Then bring your legs together and bring them to your hips.
  • Then hold both your ankles firmly with your hands.
  • Now slowly breathe in, raise your hips as high as possible so that your body takes the shape of a bridge ie pool.
  • Make sure that your head and shoulders are on the ground and your knees and feet are in the same line.
  • In this last posture, if you want, you can support your waist with your hands. In this condition breathe normally and exhale.
  • You held this position for 10 to 30 seconds.
  • After exhaling for 10 to 30 seconds, slowly bring your hips back to the ground while exhaling.
  • And leaving your ankle, come back to the posture of Savasana. And relax.

Benefits of Setu Bandhasana (Bridge Pose)

Setu Bandhasana (The Bridge Posture)
  • This asana provides strength to the lower back nerves.
  • It improves digestion by stretching the internal organs inside your stomach.
  • And relieves you from constipation.
  • Setu Bandhasana improves heart related work.
  • By doing Setu Bandhasan regularly, you get relief from depression and anxiety.

Precautions of Setu Bandhasana (The Bridge Posture)

  • If you have diseases like ulcer or hernia, do not do this asana.
  • If you have neck and back pain, please do not do this asana.

Preparatory Poses


Preparatory Poses are as given bellow

  • Adho Mukha Savasana
  • Virasana
  • Matsyasana
  • Ardha Halasana

Follow Up Poses


Follow Up Poses are as given below

  • Sarvangasana
  • Udharva Dhanurasana
  • Chakrasana


  • This posture can be done at the beginning for 10 to 30 seconds.
  • And after a few days of continuous practice, the posture can be done for 30 to 60 seconds according to the body’s capacity.

Know More

Setu Bandhasana (The Bridge Posture)
1SanskritSetu Bandhasana
2EnglishThe Bridge Posture
3Time30 to 60 seconds
4Pose LevelBasic Level
5Pose StyleVinyasa Style
Setu Bandhasana (The Bridge Posture)

It is necessary to do Pranayama like Kapalbhati, Anulom Vilom with posture.

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