Setu Bandhasana (Bridge Pose)

Setu Bandhasana is a supine backbend asana in Hatha Yoga.

Overview

Setu Bandhasana, meaning “bridge formation pose,” involves lifting the hips from a supine position to create a bridge shape with the body. It is a commonly practiced backbend suitable for practitioners of various levels.

Method/Content

Lying on the back with knees bent and feet flat on the floor hip-width apart, the hips are lifted by pressing into the feet. The thighs remain parallel, and the chest moves toward the chin. The arms can rest alongside the body or clasp underneath the back. The pose is held with steady breathing, maintaining engagement in the legs and glutes.

Purpose/Benefits

Bridge Pose strengthens the back, glutes, and legs while opening the chest and shoulders. It stretches the front body and improves spinal flexibility. The pose is calming and is often used as a preparation for deeper backbends.

Verification Notes

• Found in many Hatha Yoga traditions
• Common preparatory pose for Urdhva Dhanurasana