Gujarat State Yog Board

Floor Asanas

Laying on the Back

Setu Bandhasana The bridge posture

Setubandha means ‘formation of bridge’. In this posture, the body is positioned like a bridge, hence the name. This is also called Chatuspādāsana.

Sthiti: Sthiti: Supine lying or Śhavāsana

How to perform

Bend both the legs at the knees and bring the heels near the buttocks.

While holding both the ankles firmly, keep the knees and feet in one straight line.

Inhale, slowly raise your buttocks and trunk up as much as you can to form a bridge.

Remain in this position for 10-30 seconds, with normal breathing.

Exhale, slowly return to the original position and relax in Śhavāsana.

Benefits

This āsana stretches stomach muscles and relieves constipation.

Beneficial for Hypertensive patients but needs to be practiced under supervision.

Relieves depression, anxiety and strengthens lower back muscles.

Precautions while performing

Pregnant women or people with ulcer, hernia, and neck pain should not practice this asana.

Note: \nIn the final position, both the shoulders, neck and head remain in contact with the floor.

If required, in the final position, you can support your body at the waist with your hands.

Gujarat State Yog Board,
Fourth Floor, Block No. 3,
Karmayogi Bhavan, Gandhinagar

079 - 23258342/43