Setu Bandha Sarvangasana And Its Benefits

Setu Bandha Sarvangasana is derived from a Sanskrit word; Setu means bridge or dam, Bandha meaning lock. And the meaning of Sarvanga is support. The meaning of the complete word can be put as ‘Supported Bridge Pose’ in English.

This posture is simple, yet thrilling. It is can be practiced by experienced practitioners and beginners as well.

This pose helps in maintaining good nervous system and makes the spine flexible. By practicing this posture one can enjoy both emotional and physical benefits. And it will also help you prepare for more and more back bending exercises.

Place a mat on the floor and lie-down on your back. Slowly bend your knees and get the feet closure to your butt. With the hip width apart place your feet on the mat.
Get your palms aligned with your hips facing downwards. Lie down in a supine position facing towards the roof with a stretched neck.


  • Stretching exercise for hips, neck, spine, and chest strengthens the spinal muscles, hamstrings, buttocks and back muscles.
  • This pose helps in controlling the central nervous system, and acts as a remedy to depression.
  • It enhances digestive system and stimulates abdominal organs.
  • It gives relief to women suffering from menopausal symptoms.
  • The back-bend poses help reduce the headache and back pain.
  • Doing the pose before going to bed, can get you some sleep at night, even if you have insomnia.
  • Like many other poses, it also improves your blood circulation.
  • It may be beneficial in curing hypertension, clog sinus, asthma and osteoporosis.
  • It gives work to quads, hamstrings and calves.
  • It provides relief against abdominal cramps.
  • This exercise will help in healing the prolapsed uterus, and it also controls the menstrual flow.

These exercises should not be performed in case of neck or knee injury.
Never try this pose during pregnancy.
It is always recommended to perform under the guidance of a trainer.
Please consult a doctor in-case of injury or back pain.

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