Setubandhasana; setu=bridge, bandha=bind /lock. So as the name suggests the pose resembles a bridge. Here the entire spine is so beautifully curved and away from the floor/mat , which causes a bridge. As the effect of this pose is more to do with the spine , it sure works on toning the muscles around the spine. This pose can be categorised under the Intermediate Level of Asanas and under the lying down category. This pose cannot be described as just the raising of the spine and balancing it there half way in the air. This pose has a lot of scientific benefits to it when compared to other asanas. The alignment of the body right from the feet to the head should be understood well to ensure the maximum benefit of this pose. The flow of this pose is as follows.
Bridge Pose is considered a base pose as bridge pose variations can be derived from this pose.Bridge Pose helps boost energy in the body and hence can be included in flow yoga sequences.
Benefits and Contraindications
Stretches the chest, neck, and spine
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Reduces anxiety, fatigue, backache, headache, and insomnia
Calms the brain and helps alleviate stress and mild depression
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.
Women who are pregnant should avoid this as a lot of pressure is put to the lower abdomen and the internal organs thus making breathing difficult which can be harmful for the fetus.
Weak stomach or intestine
Injured back or a sore back
Knee replacement or if the stage of osteoporosis is severe
Photo poses in different angles
- Take your time working on lifting up into Bridge with control. You might like to practise coming in and out of the pose a few times first before holding the pose for a few breaths.
- Pay close attention to your knees, don’t allow them to fall out wider than your feet as you rise upwards. If you find this happens you can squeeze a yoga block between your thighs as you come up.
- Bridge Pose Blanket Chair Variation Feet Upright
- One Legged Bridge Pose Block Under Sacrum
- Bridge Pose Variation Elbows
- Bridge Pose Variation Toes
- Bridge Pose Variation Straight Legs At Wall
- Supine Pelvic Tilt Tuck
- Bridge Pose Variation Arms Out Block
- Bridge Pose Sacrum Block
- One Legged Bridge Pose Chair
- Bridge Pose Block Chair
- Wind Release Pose
- Boat Pose
- Seated Forward Bend Pose
- Wind Release Pose
- Wheel Pose
- One-Legged Bridge Pose