Lying on the backBeginner

Bridge Pose

सेतु बन्धासनSetu Bandhāsanaసేతు బంధాసనం

Lying on the back, lifting the hips. The safest and most useful back-bend for beginners, and a genuine remedy for the specific stiffness of sitting all day.

Meaning of the name

The construction of a bridge. Setu is a bridge and bandha is a binding — the body arches to span the gap between shoulders and feet.

How to practise

1
Lie on the back with the knees bent, feet flat and hip-width apart, heels close to the buttocks.
2
Rest the arms alongside the body, palms down.
3
Exhale, press through the feet, and lift the hips — tailbone first, then the lower and middle back.
4
Roll the shoulders under and clasp the hands beneath the back if that is comfortable.
5
Hold for 30–60 seconds, then lower one vertebra at a time on an exhalation.

Benefits

Opens the chest, shoulders and hip flexors — the three areas sitting shortens
Strengthens the glutes, hamstrings and lower back
Stimulates the thyroid through the gentle chin lock the pose creates
Relieves mild back ache, and eases menstrual discomfort
Calms the mind and reduces mild anxiety and fatigue
Improves circulation and mildly lowers blood pressure