Setu bandha sarvangasana

Let’s know about Setu bandha sarvangasana. Setubandhasana is named after two words: “Setu” and “Bandha”. Setu means bridge and bandh means to bind. In this posture, you keep your body tied or restrained in the posture of a bridge, hence the name “Setubandhasana”.

In this article, the benefits of Setu bandhasana and how to do it etc. have been told. Along with this, information about the precautions to be taken during Setu bandhasana has also been given in this article. A video related to Setu bandhasana has been shared at the end of the article.

Benefits of Setu bandha sarvangasana (Bridge Pose)

Some of the benefits of Setubandhasana are:

  1. Setubandhasana strengthens the spine.
  2. Stretches the chest, neck, and spine.
  3. Calms the brain and helps reduce stress and mild depression.
  4. Improves digestion.
  5. Setubandhasana stimulates the abdominal organs, lungs and thyroid .
  6. Rejuvenates the legs.
  7. Setubandhasana helps to relieve the symptoms of menopause .
  8. Gives relief from menstrual problems.
  9. Setubandhasana Therapeutic for Asthma , High BP , Osteoporosis and Sinusitis .
  10. Reduces anxiety , fatigue , back pain , headache , and insomnia .

Do this asana before doing Setu Bandhasana

You can do this asana before doing Setubandhasana:

  1. Balasana or Child’s Pose
  2. Garudasana or Eagle Pose
  3. Marjariasana or Cat Pose
  4. Bhujangasana or Cobra Pose

How to do Setu Bandhasana

We are giving here in detail how to do Setubandhasana, read it carefully.

  1. Lie flat on your back. Keep your arms along the torso.
  2. Bend the legs and bring the feet closer to your hips. Bring it as close as you can.
  3. Putting weight on the hands, slowly lift the hips up. While doing this, breathe in.
  4. Keep your feet firmly on your feet. Bend the back as much as you can. Don’t exceed your capacity – you can gradually do more with practice.
  5. Now join both the hands.
  6. If it is possible for you, focus your eyes on the nose or else you can look towards the ceiling.
  7. Stay in this posture for 5-10 seconds, then bring the hips back to the ground. Exhale while coming down. If possible, repeat 2 to 3 times. If not, do as much as you can.
  8. Do the steps in reverse order to take them out easily.

Simple Variation of Setu Bandhasana

  1. If your back is very tight, then bend the back less.
  2. If you have trouble keeping your hips lifted, you can put some support under the waist, such as a loose stool or chair.

What are the precautions to be taken while performing Setu Bandhasana?

  1. Do not do Setubandhasana if you have a back injury.
  2. Do not do Setubandhasana if you have a neck injury.

Asanas after doing Setu Bandhasana

You can do this asana after Setubandhasana.

  • Sarvangasana or Shoulder Stand
  • Urdhva Mukha Svanasana or Upward-Facing Dog Pose
  • Urdhva Dhanurasana or Chakrasana or Upward-Facing Bow Pose