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.
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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