How to do Bridge Pose in Yoga | Setubandhasana

Bridge pose in yoga

To master a bridge pose perfectly has always been a dream of a beginner. In this blog post, I will walk you through an easy and step-by-step guide to performing this pose.

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What is Bridge Pose | Setu Bandhasana?

The bridge pose is one of the most common back-bending postures you come across on a beginner’s yoga journey. It derives its name from similarities of the bridge structure. In Sanskrit, it is known as ‘Setu Bandhsana’. The Word setu bandhasana is formed by the combination of Sanskrit words, ‘setu’ meaning bridge, ‘bandha’ meaning hold, and ‘asana’ meaning posture.

In yoga, the bridge pose is considered one of the most effective back bending poses that helps open heart chakra, thereby performer of it enjoy revitalization of mind and soul. It acts like a refresh button in windows OS.

Name of poseBridge Pose | Setu Bandhasana (se-tu-ba-n-da-sa-na)
Preparatory poseNone or Corpse pose, Thunderbolt pose
Difficulty LevelMedium-low
Counter poseCobra pose

A Step by step guide to Bridge Pose

  • Lie down on your back on a comfortable yoga mat.
  • Keep some distance between your legs so that you are comfortable.
  • Keep your hands on the sides of your body so that your palms are facing the ceiling. Now you are in Corpse Pose.
  • Now join your legs and bend them from the knee, bring your feet close to the pelvis. Make sure your feet are firm on the ground and in line with the knee.
  • Grab your ankles with your hand firmly.
  • Take a deep breath in, and lift your pelvis as much as possible. Your position is resembling a bridge. Hence deriving its name as setu bandhasana.
  • Ensure the head and neck are touching the ground and the eyes are open.
  • Hold this position for 10 to 30 seconds, continuing normal breathing. Practice for 5 sets.
  • To come out of this pose, lower your pelvis while exhaling slowly.
  • Now come to the position of Corpse pose by spreading your legs straight.

Video Guide to Bridge Pose

Credits – Narendra Modi Channel,

Benefits of Bridge Pose

  • Strengthens the back body (hamstrings, gluteal, and back)
  • Provides flexibility to the spine.
  • Increases blood flow to the brain area, thereby helping brain functions. Helps to treat insomnia and depression.
  • Helps to reduce back pain.
  • Increases lung capacity.


It is advised to avoid performing bridge pose for patients suffering from recent injuries to the neck, knee, or abdominal area. Pregnant women should consult a physician before trying out this pose. High blood pressure patients should also refrain from trying out this pose.


Now that you are aware of the step-by-step instructions, precautions, and benefits of bridge pose, Why not give it a try.! Please let me know your experiences and suggestions in the comment area. Stay tuned for a new blog post on yoga.


What is Bridge pose good for?

Bridge pose has been found helpful in reducing back and neck pain due to long seating during office hours or traveling. It also aids in increasing the sleep quality of patients suffering from insomnia. Stretching performed during bridge pose opens the heart chakra, hence acts as a prevention to cardiovascular diseases.

What is best time to practice bridge pose?

As with all yoga poses, the bridge pose should be performed preferably during the morning session. But you can try it in the evening also, just ensure that there is a gap of 2 hours between the meal and pose’s performance. After performing this pose, it is recommended to perform the cobra pose as it is a counter pose to this pose.

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