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

Calm Breath Yoga
Aug 7, 2022
1 min read

Updated: Aug 5

Sanskrit Name: Setu Bandhasana

Bridge Pose Setu Bandhasana yoga posture

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

Strengthens back and glutes – Builds support for the spine.
Opens chest and shoulders – Improves breathing and posture.
Stretches spine and hips – Increases flexibility.
Stimulates abdominal organs – Aids digestion and metabolism.
Calms the mind – Reduces anxiety when practiced gently.
Activates the Heart Chakra – Encourages compassion and openness.

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

Lie on back – Knees bent, feet hip-width apart.
Arms alongside body – Palms down.
Press into feet – Lift hips toward the ceiling.
Roll shoulders under – Interlace fingers if comfortable.
Breathe deeply – Hold for 3–5 breaths.
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.