Monday - Saturday 06:30am-8:00pm


Steps to perform Setubandasana

  • To begin, lie on your back.
  • Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
  • Keep your arms beside your body, palms facing down.
  • Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  • Breathe deeply and slowly in the final position.



  • Strengthens the back muscles.
  • Relieves the tired back instantaneously.
  • Gives a good stretch to the chest, neck and spine.
  • Calms the brain, reducing anxiety, stress and depression.
  • Opens up the lungs and reduces thyroid problems.
  • Helps improve digestion.
  • Helps relieve the symptoms of menopause and menstrual pain.
  • Helpful in asthma, high blood pressure, osteoporosis, and sinusitis.



  • Pregnant women should practice carefully and should not practice with full force during pregnancy.
  • Legs and feet should be parallel.
  • Those having injuries to the neck, shoulder and spine problem should not practice.
  • Pregnant women should always consult a doctor in the last 6-9 months of pregnancy before practicing Bridge pose to avoid any complications.