Half Bridge Pose – Ardha Setubandhasana - Arhanta Yoga Ashram

Half Bridge Pose – Ardha Setubandhasana

Bridge Pose – Setubandasana

Half Bridge Pose is commonly practiced after Plough pose, as a counter pose for the thoracic and lumbar vertebrae. It improves and complements the benefits of Shoulderstand and Plough Pose.

How to come into the pose

  1. Come into Half Bridge Pose.
  2. Place your hands on your lower back, with your wrists in and fingers pointing outwards.
  3. Bring your legs together, then walk your feet away from your body until your legs are straight and the majority of your body weight is resting on your hands.
  4. Hold the pose steadily as long as comfortable and breathe evenly.

Common mistakes

  • The practitioner lifts the shoulders and/or the head off the floor.
  • In an attempt to do variations before being ready for them, people tend to drop their knees out when they try to bring their feet closer together.
  • Feet or knees are not parallel.


  • Ardha Setubandhasana counters the stretch of the Shoulderstand and stretches the thoracic and lumbar vertebrae of the spine in the opposite direction.
  • Strengthening of the abdominal muscles and the lower back muscles.
  • Improved flexibility of the spine and joints. A change in hand position should be avoided because this might reduce this benefit.
  • Liver and spleen are stimulated and regulated.