Setu Bandha Sarvangasana (Bridge Pose) – an easy guide

This blog is an easy guide by Lets Yoga about everything you need to know about Setu Bandha Sarvangasana (Bridge Pose).

Roll out your mat and get onto Bridge Pose for a fresh energizing and rejuvenating experience.

Setu Bandha Sarvangasana - Bridge Pose
Setu Bandha Sarvangasana – Bridge Pose

Pronunciation & Meaning Setu Bandha Sarvangasana

Try saying (SET-too BAHN-dah-SAR-vang-AHS-anna)

In Setu Bandha Sarvangasana, Setu means Bridge, Bandha means Lock, Sarvanga means Shoulder, and Asana means Pose/Posture.

Step-By-Step Instructions for Bridge Pose

How to do Bridge Pose

Step 1

Start by lying down on the floor with bend knees, feet close to your buttocks, and hands beside your body.

Step 2

Breathing in, lift up your buttocks off the ground as per your capacity (don’t over-lift it).

Step 3

Hold your ankles with your hands and keep breathing normally.

Step 3

Hold the final position for anywhere between 15-30 seconds. Come back to the initial position and relax, and you can repeat this 2-3 times if you want.

Benefits of Bridge Pose

  • Provides a good stretch to the neck, spine, and chest
  • Clams the brain and helps relieve stress
  • Improves digestion
  • Beneficial for mild depression
  • Reduces fatigue, backache, headache, and insomnia
  • Makes the legs stronger
  • Therapeutic for osteoporosis, sinusitis, asthma, and high blood pressure
  • Reduces anxiety
  • Helps relieve the symptoms of menopause

Precautions for Bridge Pose

Bridge Pose should be avoided if you have any serious back or neck injuries, or have gone through any recent surgery. If you have any of these problems then consider consulting a doctor before starting any exercise regime and practice under the supervision of an experienced Yoga teacher.

More Information about Bridge Pose

Sanskrit Name of the Asana

Setu Bandha Sarvangasana

Asana Level

1

Modifications

If you have any difficulty with holding your lifted buttocks then you can use a block or a thick folded blanket to support your lift.

Warm-up Asana

Follow-through Asana

Advancement

To deepen the pose you can lift your buttocks a little more and keep your chest slightly perpendicular to the ground and keep your feet a little more close to your buttocks.

Beginner’s Tips

If your spine is not very flexible and you have difficultly doing this bridge pose, then instead of keeping your feet close to your buttocks you can keep it at a little distance in Step 2, and instead of holding your feet, you can just rest your hands on the floor in Step 3.

Frequently Asked Question (FAQs)

How to pronounce Setu Bandha Sarvangasana?

Try saying (SET-too BAHN-dah-SAR-vang-AHS-anna)

What does Setu Bandha Sarvangasana means?

In Setu Bandha Sarvangasana, Setu means Bridge, Bandha means Lock, Sarvanga means Shoulder, and Asana means Pose/Posture.

How long can I do a Bridge Pose?

You can do Bridge Pose for about 15-30 seconds, and you can repeat it 2-3 times if you want.

See also this related-article on Bridge Pose.

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