Sethubandasana – Bridge building pose
School of Yoga explains sethubandasana (bridging pose)

Sethubandasana (Bridge building pose)
Sethubandasana technique:
- Sthithi (starting) position: Lie down on the back. Keep hands at the sides.
- Keeping knees together, fold them knee and bring feet close to buttocks.
- Try to hold ankles with the hands.
- Using lower back and shoulder, lever upwards to reverse-stretch the lower back.
- Keep the back in even tension.
- Maintain oordhva-drishti or gazing at the ceiling or sky.
- Maintain shallow breathing. Hold 10 to 30 counts.
- Slowly, release pressure on the back, straighten up and bring hands to the side.
- Breathe deeply. Once is enough.
Sethubandasana benefits:
- This exercise is excellent for toning up muscles of the lumbar and thoracic area – lower and middle back, shoulders, upper and lower thigh muscles.
- Excellent for lower back pain as it tones and strengthens all the muscles in the lumbar region.
- Improves and tones all the sympathetic and parasympathetic nerves.
- Helps in stabilising menstrual issues.
Sethubandasana contraindications:
- People with back problems should attempt this asana after first consulting a physician.
- People with lower back problems must perform this asana only under supervision of a physician.
- Do not perform this asana during menstruation or pregnancy.
Some noteworthy points on sethubandasana:
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama,
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
- People with cardiac ailments should do this exercise slowly because of the aerobic nature of the asana.