The Health Benefits of Setubandhasana

Setu bandhasana or the bridge pose is a great exercise to stretch muscles of upper and lower body. This backbend workout opens the chest and makes your spine flexible. The movements of this pose is easy and simple but you can still ask for help if you are doing it for first time or you can use a box or bolster to support your hips. When you get used to it then you can do it without support. With regular practice, it will make your spine flexible and strong which helps you in performing other intensive backbends. This pose relaxes your body and reduces the stress level.

Benefits of Setubandhasana

Muscle conditioning

It is a great muscle conditioning exercise which includes major muscle groups such as neck, chest, spine, glutes and hamstrings. It strengthens the skeletal system and enhances its endurance.

Increase efficiency of internal organs  

This backbend exercise not only stretches the outer muscles but also the muscles of internal organs such heart, lungs, abdominal organs as and thus it rejuvenates them which increase their efficiency.

Improves blood circulation

It improves the blood circulation throughout the body and normalizes the blood pressure. Regular practice of this exercise will lower down the pulse rate means your heart can pump more blood in few beats.

Increases lung capacity

Proper breathing is an important part of yogic postures and this exercise helps in increasing the lung capacity as more oxygen is required to withstand the stretching of muscles. It also stretches the chest muscles and diaphragm which plays an important role in respiration.

Stimulates thyroid gland

Thyroid gland is situated around the neck region and since this exercise also stretches the neck muscles therefore it also affects the thyroid gland and thus stimulates its secretions.

Improves digestion

This exercise massages the internal organs lying in the abdominal region which are mainly part of the digestive system such as stomach, small intestine and large intestine. Thus, these organs get most of the benefits of this exercise which reflects in their improved functionality.

Boost up metabolism

Efficient organ system means efficient metabolism and it helps in better absorption of nutrients and their distribution throughout the body. Enhanced metabolism used up the fat deposits as energy source and thus burn more calories. It also helps in reducing levels of stress hormone which interferes in the proper functioning of the body and also cures sleep deprivation.

Increase balance and stability

Backbend requires you to raise your hip upward and then hold this position for few seconds. You need lot of practice to balance your body and stabilize the posture. Regular practice of this pose increases your balancing and stability activity.

Improved mental abilities

This pose makes you focus on your body as it requires balancing and thus clears the cluttered thoughts in the mind. It overcomes stress and mild depression by improving concentration and calm down the nervous system.

Relieves ailments

It helps in relieving symptoms of menopause and menstrual pain, asthma, high blood pressure, hypertension, sinusitis and osteoporosis.


  • Lie flat on your back and keep your arms on your sides.
  • Bend your knees and place your feet at hip width distance.
  • Inhale and slowly lift your torso and hips upwards while rolling your shoulders inside. Let your chest touch the chin; don’t bring the chin down.
  • Your thighs should be parallel to each other.
  • Hold the posture for a minute.
  • Bring down your torso and hips as in original position and then repeat the steps.


  • Legs and feet should be parallel to each other.
  • Persons with neck, shoulders or spine problem should not do this exercise.
  • Practice it under expert supervision
  • Consult a doctor before practicing any pose.


Eka Pada Setu Bandha Sarvangasana is a more intense pose and recommended for advanced practitioners as it requires more balancing. Everything is same but the only difference is you have to lift one leg and bring it closer to the body when your torso and hips are positioned in air.

Leave your vote

0 points
Upvote Downvote

The Health Benefits of Setubandhasana 2
Piya C
Piya C is internet savvy health and lifestyle blogger. She covers beauty, relationship, diet and many more topics. #blogger #author Want to connect with me? Follow me. I reply my every DM & tweet.
The Health Benefits of Setubandhasana 3
Piya C is internet savvy health and lifestyle blogger. She covers beauty, relationship, diet and many more topics. #blogger #author Want to connect with me? Follow me. I reply my every DM & tweet.

Must Read

How Can You Help A Drug Addict in America?

Once used as an ingredient in America’s favorite soda pop, cocaine gives a user a burst of euphoria and mental alertness. Unfortunately,...

4 Top Diet Tips During Menopause

While going through menopause, your body is subject to wild fluctuations in hormone levels, resulting in symptoms such as hot flashes, night...

The Best Fitness Supplements to Support Natural Recovery

Whether your health and fitness goals are based around losing weight, gaining strength or just staying active, recovery is vital. Giving your...

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy