Setu Bandhasana
Bridge Pose · సేతు బంధాసనం
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Beginner Back bends · వెనుకకు వంగే ఆసనాలు
⏱ Hold / repeat: 20–30 seconds · 👧 suitable for children (with an adult) · 👵 senior-friendly
How to do it
- Lie on the back, knees bent, feet flat and hip-width apart near the hips.
- Arms by the sides, palms down.
- Press the feet down and lift the hips.
- Keep the head still; breathe; lower slowly.
🌬️ Breathing: Inhale to lift; steady breathing.
✅ Benefits
- Strengthens the buttocks and back
- Opens the chest
❌ Common mistakes
- Turning the head while up
- Knees falling apart
⚠️ Avoid it, or take care, if
- Neck injury
- Pregnancy after the first trimester (lying flat)
🪑 Easier versions
- Block under the sacrum
- Small lift
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Back bends
Bhujangasana Ustrasana Dhanurasana Matsyasana Salabhasana Purvottanasana Chakrasana (Urdhva Dhanurasana)
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
