3b. सेतुबनधासन - Setubandhāsana - Bridge

Group Asana - BridgeSivananda Yoga Vedanta Centres & Ashrams

Setu Bandhāsana/ Bridge comes from the Sanskrit setu meaning bridge, bandha meaning bound, and āsana meaning posture.

The Bridge regulates
the liver and spleen, resulting in improved digestion and removal of toxins. It
strengthens wrists, made weak from overuse of digital technology, stretches the
muscles of the front of the body and strengthens the arms. It is the counter pose of the Plough.

Bridge      variation 1

Beginners

Bridge, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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Lying on the back, bend the knees, draw the feet close to the buttocks, hip width apart.

Bridge, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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Lift the hips, bring the hands onto the back, fingers pointing in towards the spine and thumbs up alongside the body. Keep the head, shoulders and feet flat on the floor and raise the hips as much as possible. Hold the position for at least 30 seconds.

Bridge, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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Coming out of the position. Release the hands and lower the back to the floor. Return to the relaxation Corpse position.

Group Asana - BridgeSivananda Yoga Vedanta Centres & Ashrams

Bridge  variation 2

Advanced

Plough, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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Starting from the Shoulderstand.
Usually performed after the Plough.

Bridge, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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Bend both knees.
Leading with one leg, lower one foot at a time onto the ground behind the back.
Do not change the hand positions.

Bridge, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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Make sure both feet are flat on the floor and that the head and shoulders remain on the ground.
Hold for at least 30 seconds.

Plough, From the collection of: Sivananda Yoga Vedanta Centres & Ashrams
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From the Shoulderstand slowly roll out of the position (see Shoulderstand).

Common Mistakes While Performing Asanas Bridge - wrong methodSivananda Yoga Vedanta Centres & Ashrams

Bridge                common            mistakes

Do not place the thumbs towards the spine. The shoulders and feet should not lift off the floor.  Knees should not bow out to the sides.

How to do the BridgeSivananda Yoga Vedanta Centres & Ashrams

PHYSICAL BENEFITS

• The Bridge reverses the stretch of the Plough: the thoracic and lumbar movement in the bridge is the exact opposite of that in the plough.
• Abdominal and lumbar muscles are strengthened.
• Suppleness of spine and wrists are promoted. Changing of hand position should be avoided, as it will deprive you of this benefit.

Credits: Story

Anyone learning these postures should only do so under the supervision of a competent teacher. The instructions shared as part of this exhibit are for reference and knowledge only. Anyone following these on their own, they do so at their own risk. Persons with health issues and or during pregnancy are advised to consult a medical expert before attempting any of the postures.

Demonstrators in the photographs: Kannan, Padmavati, Ananda, Eri, Asha, Shreyas, Rohit  

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The story featured may in some cases have been created by an independent third party and may not always represent the views of the institutions, listed below, who have supplied the content.
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