Magical Benefits of Bridge Pose in Yoga

Apr 02, 2019

We bet you are familiar with the Bridge Pose even if you don’t know it by name. This resistance movement is super popular with yoga instructors as well as with fitness trainers because it’s simple yet strengthens the entire midsection.

Bridge pose is also known as Setu Bandhasana. It gets its name from the Sanskrit word “Setu” which means “bridge,” “Bandha” means “lock,” and “asana” means “pose.” It resembles the structure of a bridge, and therefore, it is named as such.

It is an excellent pose to spend your time working on. This asana is done when the bowels and stomach are empty. With all the health benefits that it promotes, the bridge pose is great to help you take care of yourself.

The Pose

  1. Lie supine on your yoga mat, face upwards towards the ceiling. Lay a strong foundation when you are setting up the pose. Now bent your knees, flatten your feet on the floor hip-width apart. Now, take deep breaths to get grounded and relaxed. Make sure your heels are as close to the sitting bones as possible.
  2. Let your arms be relaxed beside your body, with your palms facing downward.
  3. Exhale and press your inner feet and arms actively into the floor. Now push your tailbone upward toward the pubis. Keep your buttocks firm but not hard and, lift them off the floor. Keep your inner feet and thighs parallel. Make sure that your chin touches the chest without you having to move it. Let your shoulders, arms, and feet to support your weight.
  4. When you lift your buttocks, make sure your thighs are parallel to each other and the floor. Lock your fingers and push your hands harder to the ground so that you are able to lift your torso higher.
  5. Stay in the pose for 6 or more breaths; let the breath come in and out of the lower ribs.
  6. To release the pose, make sure that your belly muscles are engaged as you start to roll your spine down to the floor slowly. One vertebra at a time. Once the buttocks are on the floor, you can hug the knees to the chest to release your lower back.

The Benefits:

Let us look at some amazing benefits of Bridge Pose:

  • This pose helps to strengthen the muscles of the back, and the stretch also helps to relieve the stress trapped in the back.
  • Expands the chest while promoting lung function which is effective for breathing disorders including asthma.
  • Improves digestion when abdominal organs are stimulated.
  • Improves blood circulation in the entire body.
  • With a mild inversion in this asana, you get all the benefits, i.e., relief from anxiety, stress, fatigue, insomnia, headache, and mild depression.
  • This asana stimulates the thyroid glands and regulates metabolism.
  • It is magical for those who spend the whole day in front of computer screens. The stretch in the shoulders and the knees acts like a massage, there rejuvenating you.


Here are some points of caution you must keep in mind while you practice the bridge pose.

  • If you are suffering from a neck injury, then avoid this asana.
  • Pregnant women can practice this asana under the guidance of a yoga expert. Avoid it doing to the full capacity.
  • Refrain from practising this asana, if you have back problems.

Have your meals at least 4 to 6 hours before practicing this asana. Your food will be digested properly, and there will be enough energy to expand. This asana can be practised both in the morning and in the evening.

Bridge pose is a fairly simple posture that has a whole lot of benefits, owing to the stretching of almost the entire body. You must add this asana to your usual workout regime.

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