2:21 pm - Wednesday July 24, 2024


Sethu bandhasana

The term Sethu Bandhasana has been derived from the words 'Sethu', whch means bridge, and 'Bandha', which means lock. It literally means 'constructing a bridge' and mainly comprises of building a sort-of 'bridge' with the body, mostly making use of hips and legs. Sethu Bandhasana is mainly meant to help the body relax and get rid of stress. The yoga asana also helps strengthens the muscles of the buttocks, apart from the back and hamstrings and is great for invigorating and refreshing tired legs. It even stimulates the thyroid gland and the lungs, if practiced on a regular basis.


  • First of all, you need to lie down on your back, on a smooth and firm surface, mostly the floor.
  • Now, bend both the knees, while placing your feet flat on, and parallel to, the floor.
  • Keep your legs and feet hip-width apart and parallel to each other.
  • Your arms need to go to the side of your body. Keep your palms facing downward and have your fingertips lightly touch the heels.
  • The arms should be placed down in such a way that area between the shoulder blades lifts from the ground gently.
  • As you inhale, put down pressure into your arms and shoulders, thrusting with your feet, so as to life your chest fully, raising the spine upwards.
  • Now, take a couple of slow and deep breaths and hold the position for 5 to 7 breaths.
  • Exhaling your breath, return to the original position and gradually, roll the spine back to the floor.
  • While performing the Sethu Bandhasana, make sure not to clench your buttocks, rather move your knees away from you and press down into your heels, to bring the spine upwards.
  • The bridge pose that you attain as a part of the Sethu Bandhasana has been know to help build core as well as the lower body strength.
  • The pose can help a person open the front of the thighs and hips very easily, bridging flexibility.
  • The bridge pose is believed to invigorate as well as fuel the nervous system and endocrine system.
  • On attaining the pose perfectly, a person experiences the tension ebbing away from his shoulders and the lower back.
  • Apart from increasing the elasticity of the body, the bridge pose helps strengthen the abdominal muscles.
  • In case you are suffering from headaches, backache insomnia, fatigue, or anxiety, you will find the asana to be very beneficial.
  • Sethu Bandhasana is very good for those who have the problem of high BP, sinusitis, asthma and osteoporosis.
  • Sethu Bandhasana is meant to be performed in combination with proper teaching from a qualified Yoga teacher. So, please do not try this asana at home, on your own.
  • Sethu Bandhasana should not be performed by those who have undergone knee or neck injury. It is also not recommended for pregnant women.


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