Setubandha means formation of bridge. In this posture, the body is positioned like a bridge, hence the name.

Technique

  • Bend both the legs at the knees and bring the heels near the buttocks.
  • Hold 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 bridge.
  • Remain in this position for 10-30 seconds, with normal breathing.
  • Exhale, slowly return to the original position and relax in savasana.

Note

  • In the final position, the shoulders 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.

Benefits

  • Relieves depression and anxiety. Strengthens lower back muscles.
  • Stretches abdominal organs, improves digestion and helps to relieve constipation.

A Word of Caution

  • People suffering from ulcers and hernia, and women in advanced stages of pregnancy should not practice this asana.