Himalayan Yoga Academy

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Setu-bandhasana (Bridge Pose)

17 Feb 2020 HYN Himalayan Yoga Academy

Bridge Pose

LEVEL : Beginner

Anatomy : Digestive System, Shoulders, Spine, Thyroid

Pose Type : Backbend, Heart Opener



(set-uu bahn-dah-S-anna)

setu bandha = the construction of a bridge

It is also called Setu Bandha Sarvangasana.

The Setu Bandha Sarvangasana massages the spine, stretches the chest, neck & hips. It also calms the brain, helps to open the sinuses, reduces headache and opens up your shoulders. This is a great pose for women who experience menopausal symptoms.            

Benefits of Setubandhasana / Setu Bandha Sarvangasana:

  • Stimulates the thyroid
  • Improves posture and open rounded shoulders
  • Stretches the abdominal organs and improves digestion
  • Tones the female reproductive organs
  • Relieves anxiety, fatigue, and insomnia
  • Reduces anxiety and insomnia
  • Lowers stress
  • Alleviates mild depression

Steps for Setu Bandhasana Sarvangasana ( Bridge Pose ) :

  1. First of All, Lie down on your back with your arms next to your body, palms facing down. Bend your knees and place your feet near your sitting bones, hip-distance wide.
  2. Then slow inhale and lift your hips high. Check if your knees are aligned over your ankles.
  3. Interlace your fingers on the floor and tuck your shoulders underneath you. Draw your hands toward your feet.
  4. Stay in the pose for few minutes with breathing, then release hands, and exhale to lower.


  • Pregnancy
  • Neck injury
  • Hernia
  • Peptic or duodenal ulcers

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