Pose, Steps and Benefits of Setu Bandha Sarvangasana

Benefits of Setu Bandha Sarvangasana:

  • Improves digestion
  • calm brain and help ease tension and mild hopelessness
  • Relieves menstrual worry as soon as complete support
  • Rejuvenate exhausted legs
  • Helps to relieve menopause symptom
  • Reduces fatigue, headache, anxiety, backache and insomnia
  • Stimulates lugs, thyroid  and abdominal organs
  • Beneficial for osteoporosis, asthma, sinusitis and high blood pressure
  • Stretches neck, chest and spine

Bridge Pose9.	Bridge Pose - Setu Bandha Sarvangasana


  1. Be positioned on floor, use in a thick layer folded cloth below the shoulder to care for the neck. Twist the knees and place the feet resting on the floor.
  2. Exhale and, press the arms and inner feet dynamically in the floor, press on the tailbone up and to ward the pubis, firm buttocks, and pick up buttocks sour the floor. Be thighs and inner feet equivalent. Hug the hands below the pelvis and widen from side to side arms to assist hang about the top of the shoulders.
  3. Elevate the butt until your thighs are horizontal. Be the knees straight above the heels, and forward push it, not here from hips, and elongate the tailbone on the way to backs of knees. Boost pubis near the navel.
  4. Elevate the chin a little absent from sternum, firm shoulder blade touching the back, press top sternum near chin. Enlarge shoulder blade, elevate the external arms and aim lift break among them its bottom of neck awake keen on the upper body.
  5. Continue this pose somewhere from Thirty seconds to one minutes. Discharge with breath, rising and fall the backbone slowly down on floor, heels as close to sit bones as to be expected.

Setu Bandha Sarvangasana Video ( Bridge Pose)


Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.