Bridge Pose (Setu Bandha Sarvangasana)- Definition steps benefits with precautions

Bridge Pose, also known as Setu Bandha Sarvangasana in Sanskrit, is a rejuvenating yoga posture that provides a myriad of physical and mental benefits. This asana resembles a bridge, as the body is lifted off the ground, creating a gentle arch in the back. It is known for its ability to open the heart, stretch the spine, and strengthen the legs and glutes. Practicing Bridge Pose regularly can help alleviate stress, improve flexibility, and increase overall vitality. Additionally, it can be a useful tool in relieving mild backaches and headaches. However, as with any yoga pose, it is important to perform Setu Bandha Sarvangasana with attention to proper alignment and breathing, and to be mindful of any precautions.

Sanskrit Slok:
सेतुबन्धे शिरोग्रीवं उदरे पार्श्व-संस्थितम्।
नाभिचाक्रा-सना-गुरेः तथआशन-बलेन च।।

Steps to do Bridge Pose:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Press your feet and arms into the floor as you lift your hips towards the ceiling.
3. Interlace your fingers under your back, straighten your arms, and walk your shoulders closer together under your body.
4. Lift your chest towards your chin and aim to hold the posture for 30 seconds to 1 minute.
5. To release, gently release your interlaced fingers and slowly release your hips back to the floor.


1. Stretches the chest, neck, and spine
2. Strengthens the back, buttocks, and hamstrings
3. Improves circulation and energy flow
4. Relieves stress, anxiety, and fatigue
5. Stimulates the abdominal organs and thyroid gland


1. Avoid practicing Bridge Pose if you have a neck or back injury or if you have recently had abdominal surgery.
2. Pregnant women should avoid practicing Setu Bandha Sarvangasana after the first trimester.
3. If you have a recent or chronic knee injury, be mindful of any discomfort while performing the asana.

Overall, Bridge Pose is a versatile yoga posture that can be beneficial for practitioners of all levels. By integrating this asana into your regular yoga practice, you can experience improved strength, flexibility, and a greater sense of overall well-being. Remember to listen to your body and practice with mindfulness to reap the full benefits of Setu Bandha Sarvangasana.