The Bridge Yoga Pose Exercise or Setu Bandha Sarvangasana Benefits

by Tanmay Joshi
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Bridge yoga pose or setu bandha sarvangasana is one of the best yoga asanas. It helps to strengthen the back and hips, tones the belly, improves digestion. While it looks very easy, it takes time to master this asana properly, especially if you have stiff hips or if you’re just beginning your yoga practice. However, once you get hold of this yoga pose, there’s no looking back.

You will enjoy its benefits throughout your life! So if you wish to know more about this asana, keep reading…

Read more: Hatha Yoga Benefits

Benefits of Bridge Pose in Yoga

Benefits of Bridge Pose in Yoga
Benefits of Bridge Pose in Yoga
  • Bridge Pose is a very simple as well as effective yoga pose that helps in stretching, strengthening and balancing out your body.
  • It stretches and strengthens your back, hamstrings, thighs and glutes. It also helps you in getting rid of fatigue as well as relaxing your muscles after a long day of work.
  • This wonderful posture provides relief from lower back pain if practiced regularly.
  • A regular practice of Bridge Pose increases blood circulation in different parts of our body, which helps in healing many physical ailments such as asthma, high blood pressure and joint pains.
  • Practicing Bridge Pose on a regular basis also improves our digestive system.

With all these benefits at one’s disposal, it becomes clear why every one should practice Bridge Pose on a daily basis.

Read more: How To Do Trikonasana

5 Setu Bandhasana Benefits

Setu Bandhasana Benefits
Setu Bandhasana Benefits

Bridge yoga pose, or Setu Bandha Sarvangasana, is an intense but effective body-strengthening asana that also helps you achieve a more serene state of mind.

The Bridge pose yoga requires you to hold your entire body up with only your arms and your back, so it can challenge you physically, as well as mentally and emotionally, but the benefits of bridge yoga pose are worth it.

Here are five of the main setu bandhasana benefits.

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1) Strengthens Your Back Muscles

The major muscles targeted in a bridge pose are your spinal erectors, gluteus maximus (your butt) and hamstrings (back of your thighs). Strengthening these muscles can help keep your spine aligned to help you prevent back pain or aid in back rehabilitation. In addition, it may improve your balance.

2) Helps Reduce Lower Back Pain

Sethubandasana stretches out your hips, strengthening hip flexors, which are some of your body’s most powerful muscles. Strong hip flexors can help reduce lower back pain.

As you hold bridge pose, keep in mind that it’s important to push up from your hips rather than arching your back. This will help strengthen your abdominal muscles as well as loosen up tight hip flexors.

Do a few sets of bridge pose each day to help improve circulation to these key areas of muscle strength and flexibility.

3) Strengthens Core Muscles

Bridge pose strengthens your transverse abdominis muscle—the muscle that wraps around your midsection and helps support healthy posture.

Additionally, you’ll engage other core muscles during bridge pose. Squeezing these muscles helps relieve stress throughout your body and improves posture when practiced regularly.

4) Improves Digestion

Bridge yoga pose, also known as Setu Bandha Sarvangasana, can have a great impact on your digestion. It provides a gentle stretch to your abdomen while increasing blood flow to that area. This enables better nutrient absorption, which makes your digestive system run more efficiently.

More specifically, it helps move air into your stomach making you feel like you have less gas in your body. Do not perform Bridge yoga pose if you are pregnant or have hernia or cervical spondylitis problems.

If any of these conditions apply to you, please consult a doctor before attempting Bridge yoga pose at home.

5) Lengthens Your Spine

Bridge pose helps lengthen your spine and bring more ease to your lower back. Practicing bridge pose can be particularly helpful if you have any sort of back or spinal issues because it creates length in areas that tend to shorten from sitting hunched over at a desk all day or slouching on a couch watching TV.

It’s also useful if you’re naturally an individual who tends to lean forward when walking, sitting, or carrying heavy bags; creating more space in your back will help maintain good posture throughout the day.

Read more: How To Do The Cobra Yoga Pose

How To Do The Bridge Pose in Yoga?

Sometimes known as Setu Bandha Sarvangasana, it’s a difficult backbend that requires both strength and flexibility.

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Place your arms at your sides, with palms facing down.
  • Take a deep breath in and as you exhale, press into your feet and lift your hips towards the ceiling until you form a straight line from shoulders to knees.
  • Hold for 5 breaths then slowly release back onto a flat surface.

Read more: How To Do Dhanurasana Yoga Pose 

Precautions While Doing The Bridge Yoga Pose

Bridge pose is an advanced yogic posture and hence should be practiced under expert guidance. There are certain precautions for its practice that one should remember.

In case of serious backache, sciatic nerve pain, hernia, spondylolisthesis, slipped disc etc., a person should not attempt doing bridge pose.

One must not push oneself into a more advanced level if he/she is suffering from any such health problems as mentioned above.- People with high blood pressure must not do it without any expert guidance. However, people with normal blood pressure can practice it in moderation.

Those who have practiced Bridge Pose once and developed some knee problem during or after doing so should avoid practicing again until they are fully recovered.

Read more: How To Do Sukhasana Yoga Pose


Q.1. What is bridge pose good for?

Ans. Bridge pose, also known as Setu Bandha Sarvangasana, is a popular yoga pose that strengthens your whole body while increasing flexibility in your spine. It’s an excellent posture to try on days when you’re feeling stiff or stressed. And it opens up your hips, so you can also enjoy bridge pose if you have lower back pain.

Q.2. What is bridge pose called?

Ans. Bridge pose is also known as Setu Bandha Sarvangasana in Sanskrit. The full term comes from three words, setu (bridge), bandha (lock), sarva (all) and anga (parts of body). The name translates to mean a total lock of all parts of your body. It’s also known as reclined backbend.

Q.3. How do you do the bridge pose?

Ans. Lie on your back with your arms to your sides. Bend your knees, bringing them in toward your chest. Press down through your feet and lift up through your hips until you form a straight line from shoulders to knees. Keep your gaze focused on one point in front of you. Hold for 15-30 seconds, then release slowly back down onto the mat.

Q.4. Can anyone do a bridge pose?

Ans. Yes, anyone can do a bridge pose! In fact, you may have already done a version of it in elementary school when you performed sit-ups. While sit-ups are fine as far as they go, there are plenty of muscles you might be missing out on. A bridge pose builds core strength while also providing relief from back pain. However, it is advisable that pregnant women should not start doing bridge pose on their own without consulting the doctor.

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