What is Setu Bandha Sarvangasana?

The word Setu Bandha Sarvangasana comes from the Sanskrit language where Setu means Bridge, Bandha means Lock or Bind, Sarva means All, Anga means Limbs, and Asana means Posture. Setu Bandha Sarvangasana Meaning in English is Shoulder-Supported Bridge Pose. 

Here are some facts about the pose: 

  • Other Names: Shoulder-Supported Bridge Pose, The Bridge, Setu Bandhasana,
  • Level: Beginners to Intermediate
  • Muscles Targeted: When it comes to the muscles targeted, this yoga pose mainly focuses on the spine, glutes, hamstrings, and hip flexors. Moreover, Setu Bandha Sarvangasana also involves other body parts such as your core, chest, and quadriceps muscles.¬†¬†
  • Preparatory Poses: While you can easily perform Setu Bandha Sarvangasana, it is best to practice a few preparatory poses in advance. These poses include Bhujangasana, Urdhva Mukha Shvanasana, and Virasana. They helps in stretching the muscles enough for the bridge pose.¬†
  • Variations: There are plenty of variations of this back-bending asana. For instance, you can try Setu Bandha Sarvangasana in Iyengar yoga style or try the Setu Bandha Sarvangasana as per Hatha Yoga. For instance, some people start the pose with a shoulder stand while others chose to start it by lying down on the floor. Similarly, the position of your arms may also vary. Some people can keep their arms lying beside them while others interlock their fingers. Talk to your yoga expert to learn more about the variations.¬†

‚ÄćSetu Bandha Sarvangasana Benefits

From stretching your muscles to alleviating body pain, there is a wide range of benefits of Setu Bandha Sarvangasana. Some of the best ones include:

  • Stretches Body: Setu Bandhasana helps in stretching your chest, neck, spine, and hips muscles. This further removes any muscle tension or stress and improves the circulation of blood.
  • Reduces Pain: This yoga also prevents backache, neckache, headache and any fatigue due to muscle tightness.¬†
  • Burns Fat: People also perform Setu Bandha Sarvangasana to burn the belly fat and tone their stomach and thighs.¬†
  • Reduces Stress: It can also calm your mind and help in alleviating symptoms of stress and depression.¬†
  • Improves Body‚Äôs Functioning: Along with stretching and strengthening, Setu Bandha Sarvangasana can also stimulate your abdominal organs, thyroid, and lungs.¬†
  • Better Digestion: It can also improve your digestion and lower the chances of constipation and acidity.¬†
  • Improves Health: It also has therapeutic effects on health conditions such as menopause, asthma, and high blood pressure.¬†
  • Stimulates Chakras: Setu Bandha Sarvangasana yoga can also stimulate the muladhara (root), visuddha (throat), and anahata (heart) chakras. The muladhara chakra helps in staying connected with yourself while the visuddha chakra improves your communication and expression. The anahata chakra helps in promoting warmth, compassion and healing.¬†

‚ÄćHow To Do Setu Bandha Sarvangasana

Performing Setu Bandha Sarvangasana is not a tough task even when you are doing yoga for beginners. All you need to do is read Setu Bandha Sarvangasana steps carefully and follow them. 

Below is a step-by-step guide that can help you practice this yoga even during your home workouts. Read on:

  • Start by laying a non-skid yoga mat and lie down on it with your back on the ground. Bend your knees and let your arms rest by your side. Turn your palms up and take a few breaths to settle your body.¬†
  • When you are completely relaxed, bend your elbows to 90 degrees and then press the palms into the ground to push your back upwards. Your ribcage will arch during this bend. Once the body is up and resting only on your soles and shoulders, straighten your arms alongside your body.¬†
  • Press your soles and also extend your knees out and away from the body. This will lift your back off the floor. Simultaneously, lengthen your throat to move your chin away from the chest.¬†
  • Be sure that you distribute the body weight evenly across your feet. The weight should be on four points: inside and outside balls of your feet, and insides and outsides of your heels.
  • Your body will look like a bridge in this pose. Take 5-10 deep breaths in the position.¬†
  • To release the pose, slowly lower your spine and lengthen it as well. Relax your body and repeat the pose at least two more times. Practising it helps in allowing your body to get comfortable with back bends.¬†

Try this pose every morning and you can say goodbye to back pain soon. Moreover, in case this yoga pose seems difficult to you, try the simple variations and modifications. For Setu Bandha Sarvangasana, bolster and blankets can also be used to provide support to the neck and back. Or you can also take the help of an expert to understand the best tips and tricks to do this yoga- just like an expert. 

Step By Step Setu Bandhasana By Cult Fit - Watch This Video


Stretch your chest, neck and spine by doing Setu Bandhasana yoga. This video will give you instructions to perform it.

Safety and Precautions

Apart from learning about the steps and variations, it is also essential that you keep a few safety tips and precautions in mind. This way you can ensure no injuries or risks while performing the Setubandha pose. Some of the best and most common safety tips you should be aware of are as follows: 

  • Always start the yoga session with a warmup and wear comfortable clothes to allow free movement of the body.¬†
  • Avoid eating heavy meals at least an hour before the yoga. To ensure this, you can perform Setu Bandha Sarvangasana in the morning on an empty.
  • Do not perform this yoga if you have any neck, back, or shoulder injuries.¬†
  • If you are pregnant or have just given birth, perform this yoga under an expert‚Äôs supervision.
  • If you have had any recent surgery in the knee, back, hips, or legs, it is best to talk to your doctor before starting any yoga session.Conclusion

Setu Bandha Sarvangasana is popularly known as one of the best poses to detox your body. It also improves your overall body strength, flexibility, and posture. If you have a job that requires you to sit at a desk for long hours, this pose should be on your yoga-to-do list. 

And in case you are a beginner and cannot go to a yoga studio, there is always the opportunity of joining the online yoga classes. It lets you learn yoga from experts from the comfort of your home. Check out the best classes today and sign up!

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Posted 
May 19, 2022
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