Exercise-80: Setuasana (The bridge pose)

  • Sit with the legs stretched forward.
  • Place the palms on the ground to the side, about one foot behind the hips.
  • The elbows should be straight, the fingers pointing backward and the torso slightly reclined.
  • Raise the hips and stretch the mid-section up­ward. Bend the head back.
  • Place the soles of the feet flat on the ground.
  • The legs should be straight.
  • After a comfortable time in the final position lower the hips to the ground.
  • Practice a maximum of 10 times.


  • Inhale while seated.
  • Retain your breath while raising, holding and lowering the body.
  • Exhale while returning to the ground.

On the back and abdomen.
This asana tones the lumbar region of the spine and the Achilles tendon behind the ankles.



Backward Bending Asanas

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