Bridge Pose

Setu Bandhāsana, or Bridge Pose, is a graceful heart-opening backbend that supports spinal flexibility, digestive activation, and emotional release. Rooted in both traditional practice and widely embraced in modern therapeutic yoga, this pose serves as a ‘bridge’ between grounding and uplifting energies. It’s known for stimulating the thyroid, balancing the nervous system, and massaging abdominal organs.

Whether practiced actively or as a restorative posture, Bridge Pose can gently energize or deeply relax, depending on how it's approached.

🪔 Name and Meaning

📜 Scriptural References

• B.K.S. Iyengar’s “Light on Yoga” includes Bridge Pose as a foundational backbend with therapeutic potential.
• It is also included in “Asana Pranayama Mudra Bandha” (Bihar School of Yoga) with emphasis on pelvic and spinal alignment, making it a key posture in modern yoga systems.

Although the precise pose might not be ancient, its elements—like shoulderstand preparation and spinal locks—are drawn from traditional bandha practices.

🧘 Step-by-Step Instructions

1️⃣ Lie Flat on Your Back

• Begin by lying on your back on a yoga mat.
• Keep your legs straight and arms relaxed at your sides.
• Take a few slow breaths to settle in.

2️⃣ Bend Your Knees and Place Feet on the Floor

• Bend both knees and place the soles of your feet flat on the floor.
• Keep your feet about hip-width apart and parallel to each other.
• Your heels should be close enough that your fingertips can touch them when your arms are by your sides.

3️⃣ Place Your Arms Beside You

• Keep your arms straight by your sides with palms facing down.
• Gently press your palms into the mat.

4️⃣ Lift Your Hips Off the Ground

• Press your feet and arms into the floor.
• As you inhale, slowly lift your hips upward toward the ceiling.
• Try to lift your hips in line with your knees and shoulders.
• Keep your thighs parallel and avoid letting the knees splay out.

5️⃣ Tuck Your Shoulders and Open the Chest

• Lift one shoulder slightly off the floor, move it in toward the spine, then place it down again—then do the same with the other shoulder.
• Once both shoulders are tucked, your chest will naturally open up and feel lifted.
• If it feels comfortable, bring your hands under your back and clasp them together, or simply press your arms down into the floor.
• Make sure your neck is soft and your chin is pointing slightly toward your chest, without straining or forcing.

6️⃣ Hold the Pose

• Breathe slowly and deeply through your nose.
• Hold the pose for 20–30 seconds to begin with.
• Feel the lift in your heart and the strength in your legs and core.

7️⃣ Release the Pose Slowly

• Unclasp your hands if interlaced.
• Slowly lower your hips down to the floor, one vertebra at a time.
• Hug your knees into your chest to release your back if needed.

⏱ Duration

• Beginners: 20–30 seconds
• Intermediate: 1 minute
• Restorative (with bolster): 3–5 minutes

⚠️ Contraindications

Avoid or modify if you have:

• Recent back or neck injury
• Severe spondylosis or herniated discs
• High blood pressure (without guidance)
• Pregnancy after the first trimester (unless practiced with props under expert supervision)

🌬 Breath Synchronization

🌿 Benefits of Setu Bandhāsana

📖 Scriptural Benefits

While not explicitly mentioned in ancient texts, Bridge Pose reflects the Bandha concept in yoga, as it:

• Gently mimics Mūla Bandha and Uḍḍīyāna Bandha
• Engages Jālandhara Bandha (neck lock) passively when chin is tucked
• Stimulates the Viśuddhi Cakra (throat energy center) and Anāhata Cakra (heart center)

💡 Interpreted Practical Benefits

• ✔️ Strengthens glutes, hamstrings, and lower back
• ✔️ Opens chest and shoulders; counters slouching posture
• ✔️ Stimulates thyroid and parathyroid glands
• ✔️ Improves digestion and tones abdominal organs
• ✔️ Calms the brain, relieves mild depression
• ✔️ Relieves menstrual discomfort and supports pelvic circulation
• ✔️ Eases mild backaches and spinal misalignments

🌺 Ayurvedic Connection

📋 Summary Table