Setu Bandhasana – Bridge Pose

The name of the asana “setu bandha” is derived from the Sanskrit word for “bridge” (“setu”) and “bandha,” meaning “building.” This pose can be challenging, and it is recommended to practice it under the guidance of an instructor. Setu Bandha has a profound impact on the endocrine system.


  1. Begin by lying on your back with your arms and legs fully extended.
  2. Bring your heels together and bend your knees, keeping your heels on the floor.
  3. Place your palms on the ground beside your head, and as you exhale, lift your torso, resting the crown of your head on the floor.
  4. After mastering step 3, cross your arms on your chest by grabbing the left elbow with your right hand and the right elbow with your left hand.
  5. Hold the pose for several seconds while stretching your body as much as possible and keeping your feet on the floor.
  6. Release the pose in reverse order.

Setu Bandha is beneficial for certain spinal disorders, correcting posture at any age, and relieving tension in the cervical and thoracic spine. This asana significantly strengthens the muscles of the legs and improves blood flow to the pineal gland, pituitary gland, thyroid gland, and adrenal glands.

Note: Setu Bandha is similar in effect and tension to Sethu Bandha Sarvangasana, another bridge pose. Both asanas should not be practiced during disease exacerbations and should not be attempted without proper guidance.

Share 🙂

%d bloggers like this: