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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Setu Bandhasana (Bridge Pose)



  • Strengthens the back muscles

  • Calms the brain, reducing anxiety, stress, and depression

  • Opens up the lungs and reduces thyroid problems

  • Helps improve digestion


How to do?

  • To begin, lie on your back.

  • Fold your knees and keep your feet hip-distance apart on the floor, 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; supporting your weight with your shoulders, arms, and feet.

  • Keep breathing in and out normally for 3-4 rounds, feel the stretch of lower back, stomach, thigh and chest muscles.

  • While breathing out gently come back to normal position. Repeat this for two to three rounds.



  •  Avoid doing this pose if you are suffering from neck and back injuries.


I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

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