Setu Bandhasana

bridge pose

  • To begin, lie on your back.
  • Fold your knees and keep your feet hip-distance apart on the floor, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down.
  • Inhaling, slowly lift your lower back, middle back and upper back off the floor; supporting your weight with your shoulders, arms, and feet.
  • Keep breathing in and out normally for 3-4 rounds, feel the stretch of lower back, stomach, thigh and chest muscles.
  • While breathing out gently come back to normal position. Repeat this for two to three rounds.
  •  Precaution for Setu Bandhasana
  •  Avoid doing this pose if you are suffering from neck and back injuries.


 Benefits of Setu Bandhasana

  •  Setu Bandhasana helping to strengthens the back muscle
  • Setu Bandhasana helping to calms the brain, reducing anxiety, stress, and depression
  • Setu Bandhasana helping to opens up the lungs and reduces thyroid problems

Setu Bandhasana helps to improve digestion.setubANSANA

  • Setu bandhasana helps to cure slip discs 
  • Setu bandhasana  helps in a waist ache and improves the power of the waist .