How to Practice Bridge Pose (Setu Bandhasana) – Benefits & Modifications

Sanskrit Name: Setu Bandhasana

Related Chakra: Manipura or Solar Plexus Chakra

Chakra Chant: RAM

Bridge Pose, or Setu Bandhasana, is a gentle backbend that strengthens the back and legs while opening the chest. It’s both energizing and restorative, depending on how it’s practiced.

Benefits of Bridge Pose

1. Strengthens back and glutes – Builds support for the spine.

2. Opens chest and shoulders – Improves breathing and posture.

3. Stretches spine and hips – Increases flexibility.

4. Stimulates abdominal organs – Aids digestion and metabolism.

5. Calms the mind – Reduces anxiety when practiced gently.

6. Activates the Heart Chakra – Encourages compassion and openness.

Step-by-Step Guide to Bridge Pose (Setu Bandhasana)

1. Lie on back – Knees bent, feet hip-width apart.

2. Arms alongside body – Palms down.

3. Press into feet – Lift hips toward the ceiling.

4. Roll shoulders under – Interlace fingers if comfortable.

5. Breathe deeply – Hold for 3–5 breaths.

6. Release slowly – Lower hips to the mat.

   
   

Modifications

• Supported Bridge – Place a block under the sacrum for a restorative version.

• Gentle approach – Keep hips lower for less intensity.

Precautions

Avoid if you have recent back, neck, or shoulder injuries without professional guidance.

Bridge Pose & the Heart Chakra

Bridge Pose connects with the Manipura (Solar Plexus) Chakra, opening the chest and belly and encouraging emotional release. Chant “RAM” to enhance this energy.

📌 Related Poses:

• Cobra Pose (Bhujangasana)

• Upward Facing Dog Pose (Urdhva Mukha Svanasana)

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