How to Do Supported Bridge (Setu Bandha Sarvangasana) in Yoga


For centuries, Yoga has been considered one of the best exercises for keeping your body fit and healthy. This form of exercise combines several positions.

Yogis are always eager to learn new poses. They are all beneficial. Therefore, each has its value. During Bridge Pose - Setu Bandha Sarvangasana (SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh), you will stretch out your spine, neck, and chest.

Exercises such as this can release spine tension and support other poses, such as Setu Bandhasana and Urdhva Dhanurasana.

Despite its beautiful name, this asana itself explains its meaning, as setu stands for bridge, bandha stands for formation, and Sarvangasana is defined as the entire body. So, the yoga pose serves as the best form for all body parts from the name alone.

Benefits of Bridge Pose — Setu Bandha Sarvangasana

Bridge Pose - Setu Bandha Sarvangasana may be especially beneficial for someone who sits in front of a computer all day or drives all day since it rejuvenates the legs as well as the shoulders.

It is also known as the Salamba Pose because it is a prelude to Salamba Sarvangasana and Urdhva Dhanurasana.

Physical Benefits:

This pose exercises your triceps, biceps, hips, psoas, and quadriceps. In addition, it stretches your chest. As a result, it eliminates lung toxins.

You continuously suck in your belly while performing this pose. You burn belly fat and chest fat simultaneously. It also improves digestion.

Blood circulates better through your arteries and rests your heart muscle when you do Bridge Pose. Your heart can remain healthy until you do it again.

The pose also works your lower back and upper back muscles. Back pain is relieved, the spine is strengthened, and the neck is relieved. Furthermore, this asana develops strong shoulders and treats sagging shoulders.

Energetic Benefits:

It calms the nervous system and calms the mind when you practice Setu Bandha Sarvangasana.

Stress and anxiety are also alleviated when you practice it. It also helps to release all of one's negative emotions.

Yoga stimulates three chakras, i.e., Muladhara or Root, Visuddha or Throat, and Anahata or Heart. They all serve distinct purposes.

The Root Chakra enhances connectivity, the Throat Chakra enhances communication, and healing is facilitated by the Heart Chakra. You gain benefits from all three chakras simultaneously when practicing the Bridge pose.

Pose: Step-by-Step Instructions

People usually learn this asana (yoga pose) as one of their first intermediate postures. Before this pose, you probably practiced Bhujangasana (Cobra Pose), perhaps Urdhva Mukha Svanasana (Up Dog), and perhaps Ustrasana (Camel Pose).

  1. On your back, bend your knees and arrange your legs and feet parallel and hip-distance apart in the center of your mat.
  2. Your feet should be close to your buttocks. Inhale to raise your hips, lifting from the pubic bone rather than the navel while pressing down through both of your feet.
  3. Place your hands behind your back while lying on the ground. Keep your shoulders broad. Put a firm grip on the outsides of your thighs and roll your upper thighs inwards. Raise your legs parallel as you lift your buttocks and lower back.
  4. Finish by exhaling, releasing your hands, and lower yourself to the floor. Relax your back as you observe your chest's spaciousness.


Setu bandha Sarvangasana is one of the most beneficial poses in Yoga. By practicing this asana regularly, you can eliminate several health problems and maintain a healthy body.


All over your body, it is beneficial. In this way, it is called a full-body form. Asanas should not be practiced if you suffer from disc injuries or your spine lacks its natural curve.


If you meet all the asana criteria, start practicing it and get a rejuvenated and healthy body. A healthy body is a virtual gift from God.

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