How to do Setu Bandha Sarvangasana (Bridge Pose): Steps, Benefits and Tips

Table of Contents

• Introduction
• How to Do Setu Bandha Sarvangasana (Bridge Pose) Without Props
• How to Do Setu Bandha Sarvangasana Variations with Props
  • Setu Bandha Sarvangasana with Bolster & Blanket
  • Setu Bandha Sarvangasana with Bolsters, Blanket and Yoga Belt
  • Setu Bandha Sarvangasana with Setubandha Bench
  • Setu Bandha Sarvangasana with Yoga Block
• Benefits of Setu Bandha Sarvangasana (Bridge Pose)
• Precautions & Contraindications for Setu Bandha Sarvangasana
• Conclusion

Setu Bandha Sarvangasana, also known as Bridge Pose, is a revitalising backbend yoga pose that opens the chest, relaxes the mind, and strengthens the spine. It can be performed with or without props by practitioners of all skill levels. For example, advanced practitioners can deepen the pose by lifting onto the toes or interlocking the hands under the body, while beginners can use yoga blocks or bolsters for support.

Regular practice of Setu Bandha Sarvangasana will increase your strength, flexibility, and general well-being. Additionally, it promotes blood circulation throughout the body and relaxes your nervous system. This pose, which is a component of traditional yoga, is thought to be therapeutic for back pain, anxiety or bad posture. When done with awareness, it can be beneficial for mental and physical being.

How to Do Setu Bandha Sarvangasana (Bridge Pose) Without Props

Performing Setu Bandha Sarvangasana without props requires a certain level of strength and control. Here is a step-by-step guide on how to perform this pose:

Steps:

1. Lying on your back, bend both knees and place the feet flat on the floor and hips-width apart.
2. Keep the arms beside the body with the palms facing down.
3. The fingertips should be slightly touching the heels.
4. Press the feet onto the floor, inhale, and slowly lift the hips, rolling the spine off the floor.
5. Lightly squeeze the knees together to keep the knees hip-width apart.
6. Press your arms and shoulder plates down gradually lifting the chest.
7. Engage the legs, buttocks, and muladhara chakra to lift the hips higher.
8. Push with your feet and relax your shoulders and neck.
9. Breathe and hold for 4-8 breaths.
10. To release exhale and slowly roll the spine back to the floor.

How to Do Setu Bandha Sarvangasana Variations with Props

Here is a step-by-step guide on how to perform Setu Bandha Sarvangasana variations with props:

1. Setu Bandha Sarvangasana with Bolster & Blanket

Steps:

1. Position the bolster horizontally and folded yoga blanket on the mat. These will be used to support your back and shoulders.
2. Gently lie down on the bolster by resting your head on the Blanket.
3. Ensure that your arms are resting on the mat with your palms facing up.
4. Keep your knees aligned with your ankles and parallel to each other.
5. Roll your shoulders back and down to broaden your chest and open your heart.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.

2. Setu Bandha Sarvangasana with Bolsters, Blanket and Yoga Belt

Steps:

1. Position 4 bolsters horizontally and tie them with a yoga belt in 2 sets as shown in the picture. These will be used to support your back.
2. Place a folded yoga blanket on the mat for the head and shoulders support.
3. Gently lie down on the bolsters by resting your head on the Blanket.
4. Ensure that your arms are resting on the mat with your palms facing up.
5. Keep your knees aligned with your ankles and parallel to each other.? You can tie yoga belt for stability.
6. Roll your shoulders back and down to broaden your chest and open your heart.
7. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.

3. Setu Bandha Sarvangasana with Setubandha Bench

Steps:

1. Position the setubandh bench on the mat. This bench will be used to support your back.
2. Place a folded yoga sticky mat on the bench for the lower back support.
3. Place a yoga bolster horizontally on the mat and sticky mat for your head and shoulder support.
4. Sit on the bench covered with sticky mat and gently tie your thighs with yoga belt to keep legs aligned.
5. Gently lie down towards the back by resting your head on the Bolster.
6. Ensure that your arms are resting on the mat with your palms facing up.
7. Keep your knees aligned with your ankles and parallel to each other.
8. Roll your shoulders back and down to broaden your chest and open your heart.
9. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
10. Now hold the bench and lift yourself up.

4. Setu Bandha Sarvangasana with Yoga Block

Steps:

1. Gently lie down on your back and then lift your back and gently keep the block below your back.
2. Ensure that your arms are resting on the floor with your palms facing up.
3. Keep your knees aligned with your ankles and parallel to each other.
4. Roll your shoulders back and down to broaden your chest and open your heart.
5. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
6. Now lift yourself up.

Benefits of Setu Bandha Sarvangasana (Bridge Pose)

Practicing bridge pose regularly yields several benefits, including: Physical Benefits:

1. Strengthens the back, glutes, and hamstrings.
2. Improves spinal flexibility and posture.
3. Opens the chest and improves lung functioning.
4. Stimulates the thyroid and improves metabolism.
5. Aids digestion by stimulating abdominal organs.
6. Helps relieve symptoms of menopause and menstrual discomfort.

Mental & Emotional Benefits:

1. Reduces stress and anxiety by calming the nervous system.
2. Encourages deep breathing, which helps in emotional regulation.
3. Promotes mental clarity and reduces fatigue.
4. Helps in reducing insomnia by promoting relaxation.

Precautions & Contraindications for Setu Bandha Sarvangasana

While Setu Bandha Sarvangasana is beneficial, it is essential to practice it mindfully and be aware of potential risks: Avoid this pose if you have:

1. Severe neck, back, or shoulder injuries.
2. Recent abdominal or spinal surgery.
3. Acute knee pain or injury.

Special Considerations:

1. Pregnant women should practice this pose with support and under guidance.
2. Individuals with high blood pressure should avoid lifting too high and instead use a supported version.
3. If you have knee pain, use props or modify the pose to reduce strain.
4. Do not force the stretch; listen to your body and practice within your limits.

Conclusion

Setu Bandha Sarvangasana is a versatile yoga pose that benefits both the body and mind. It can be performed with or without a prop. The pose gives spinal support, strengthens key muscle groups, and promotes relaxation. Incorporating this pose in your yoga practice enhances flexibility and relieves stress while promoting general well-being.

If you want to practice more deeply, it is a good idea to do Bridge Pose along with a Shoulder Stand (Sarvangasana) or Fish Pose (Matsyasana) as they will complement the backbend effectively. Take care of your mind and body and do not hesitate to ask for help whenever you need. In a while, the asana will help you achieve a better body and mind balance.