सेतुबंधासन
Setu Bandhasana — Bridge Pose
setu = bridge, bandha = building — building the bridge
Lying down, the hips rise and the body becomes a bridge — strong below, open above.
In the simplest words
Lie on your back, bend your knees, and push your hips up to the ceiling so your body makes a bridge. Cars could drive under you! Hold it, then lower down slowly like a drawbridge.
What it is
On the back with knees bent and feet planted, the hips press up until the body spans like a bridge from shoulders to knees. The legs and buttocks do the work while the chest opens toward the chin — a backbend that strengthens as much as it stretches. The name recalls the setu Rama's vanara army built across the sea to Lanka: many small stones, one crossing. Evening practice loves it as a counter to the day's chair-shape.
Before you practise — health first
Never turn the head while the hips are lifted (the neck is bearing weight). Skip with neck or serious back injury, and in late pregnancy lift only a little with support.
Getting into it
Lie on the back, knees bent, feet hip-width and close to the hips, arms alongside, palms down.
Pressing the feet down, inhale and lift the hips.
Roll the shoulders slightly under; keep the knees pointing straight ahead.
Breathe steadily in the shape, chest broad, throat soft.
Exhaling, lower the spine down slowly, one vertebra at a time.
The breath
Lift on the inhale, hold with even breath, melt down on the exhale.
What it is kept for
Strengthening legs, hips and back; opening the chest after long sitting; a calmer cousin of deeper backbends.