How to Do Bridge Pose — Setu Bandha Sarvangasana

How to Do Bridge Pose (Setu Bandha Sarvangasana) -Fitzabout

The Bridge Pose — Setu Bandha Sarvangasana (SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh) is great for many parts of your body, but it primarily stretches out your spine, neck and chest.

It can also activate your thyroid, stomach and lungs. Bridge Pose — Setu Bandha Sarvangasana can help re-energize your legs, improve your digestion and help prevent headaches, fatigue, insomnia and back pain.

Except in the position of the arm, the muscles, spinal cord and joint actions of this pose are similar to that of Setu Bandhasana. The main difference between the Setu Bandhasana and therefore the Bridge Pose is that the Dwi Pada Pitham (Bridge Pose) may be a vinyasa, a dynamic movement that’s coordinated with breath-in and exhalation.

Bridge Pose — Setu Bandha Sarvangasana is simple, yet versatile exercises can be used in various ways to release tension from the spine and breathing structures, as well as to help balance the leg and hip functions that support similar poses, such as Setu Bandhasana and Urdhrva Dhanurasana.

Many people who suffer from asthma, sinus problems, osteoporosis and high blood pressure consider this Bridge Pose — Setu Bandha Sarvangasana to be very pleasing. For women, it is often helpful in relieving menstrual pain and menopausal symptoms.


Also known as: Bridge Pose, Setu Bandha Sarvangasana, Dwi Pada Pitham
Sanskrit name:
सेतु बन्ध सर्वाङ्गासन; Setu Bandha Sarvāṅgāsana, Dwi Pada Pitham
SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh
English name:
Bridge Pose
Apanasana (Knees-to-Chest)
Pose type:
Supine, backbend
Classification: Symmetrical supine vinyasa
Pose level:
Beginner level
Drishti Point:
Upward, Closed; Bhrumadhye or Ajna Chakra
Total time:
30 to 60 seconds
Asthma, relieves menstrual pain, menopause symptoms; prevent headaches, sinus problems; energizes thyroid, abdomen, lungs;
Legs, glutes, back
Spine, neck, chest
Neck injury

Benefits of Bridge Pose — Setu Bandha Sarvangasana

Because Bridge Pose — Setu Bandha Sarvangasana revitalizes your legs and stretches your shoulders, it may be a particularly rejuvenating pose for people who spend the day sitting ahead of a computer or driving. It is also a preparatory pose for Salamba Sarvangasana and Urdhva Dhanurasana.

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Physical Benefits:

  • Improves flexibility in the spine and shoulders
  • Stimulates the nervous system Aids digestion
  • Opens the chest, neck, and shoulders
  • Strengthens your back, glutes, and hamstrings
  • Stretches your hip flexors and thighs
  • Stimulates the thyroid and parathyroid glands
  • Increases lung capacity, Relieves menstrual and menopausal discomfort
  • Relieves high blood pressure, asthma, and sinusitis
  • Reduces fatigue

Mental Benefits:

  • Energizes the mind
  • Relieves mild depression and anxiety (Because your heart is higher than your head in this pose)
  • Reduces stress
  • Fatigue
  • Headaches
  • Insomnia

Bridge Pose — Setu Bandha Sarvangasana instructions

  • Start lying on your back, place the feet flat on the floor, a comfortable distance away from your hips.
  • Bend the knees and place the feet parallel to each other and hip-width apart. Press your sitting bones down into the floor to create a natural curve in your low back. Lengthen the sides of your body, press the shoulders down to the floor, and bring the shoulder blades more onto your back.
  • Inhale, press the feet into the floor, and lift your hips toward the ceiling. Lengthen your tailbone and extend from the pelvis out through the knees.
  • Straighten your elbows and clasp the hands together under the back, and roll the right and left shoulders underneath one at a time, drawing the shoulder blades more onto your back. Press the heels down and pull back with the feet toward your shoulders to engage your hamstrings. Press the hands and arms down to create lift in your hips. Keeping the sides of the body lengthened, roll both shoulder blades more deeply onto your back.
  • Remain in this position for 30 to 60 seconds, taking full, deliberate breaths. To release yourself from this position, exhale while slowly lowering your back and hips onto the floor.

Note: This posture can cause neck injury if performed incorrectly.


  • This position provides an opportunity for the three bandhas to experience:
  • The lower abdominal movement of the mula bandha,
  • Opening the base of the rib cage (supported by the position of the arm) of uddiyana bandha,
  • The lock of the chin, which is connected to the cervical flexion, Is known as jalandhara bandha.
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Lifting movement is usually performed on inhalation and lowering movement on exhalation, but this pattern can be changed to produce different effects.

For example, three bandhas are often activated very easily, just by doing the lowering movement while suspending the breath at the end of the exhalation (bhaya kumbhaka). Lowering the spine while using the bhaya kumbhaka build a natural lifting of the pelvic floor and abdominal contents towards the area of lower pressure in the thoracic cavity. The subsequent inhalation can build a dramatic downward movement of the pelvic floor and a noticeable feeling of relaxation in this often dense area.

Skeletal and Muscular joint actions

All in all, considering the many actions of the muscles that must be balanced for Bridge Pose — Setu Bandha Sarvangasana to work, maintaining this basic posture requires a really high level of coordination.

It can be a challenge to find full hip extension in Bridge Pose — Setu Bandha Sarvangasana without also adducting or externally rotating at the hip joints. If the hamstrings and adductor magnus are not strong enough, the gluteus maximus may do too much and pull the legs in an outward rotation, activating other adductors (such as the pectineus) to bring the knee together, but also flex hips, or the rectus femoris may serve to extend the knees but interferes with the ability to extend the hips.

Spinal extensors (especially lumbar) may be useful, but too much lumbar extension is not helpful, as it can limit hip extension by stressing the psoas complex.

While the final position of the knees is actually a flexed shape, the action of coming into the Bridge Pose — Setu Bandha Sarvangasana is one of extension because it is moving from more flexion to less flexion.

The elevation of the scapula moves the shoulder blades to the floor, which subsequently lifts the rib cage from the floor. It is important that in this case the scapulae is not depressed or does not pull the back down, as this action moves the scapula away from the cervical spine, leaving the flexed neck connected to the weight of the upper body.

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The action in the arms is also the foundation of Salamba Sarvangasana and Viprita Karani; The action in the hips and legs is similar to lifting in Urdhva Dhanurasana.

Variation of Bridge Pose — Setu Bandha Sarvangasana

Bridge pose palms to the lower back

Setu Bandha Sarvangasana — Bridge pose palms to the lower back - Fitzabout

Press the feet into the floor, inhale, and lift your hips higher. Unclasp the hands, shift the body weight slightly to the right and bring the left hand up to cradle your back ribs with your palm. Repeat this action on the other side. Remain in the pose for a few breaths, then release your hands and slowly lower your hips to the floor.

  • Spread the toes and press on the inner edges of the feet to draw your thighs parallel.
  • Press the back of your head gently into the floor while lifting the chin away from the chest to create and strengthen the natural curve in your neck.

Bridge pose palms down by the heels

Setu Bandha Sarvangasana — Bridge pose palms down by the heels - Fitzabout

Follow steps of “Bridge Pose — Setu Bandha Sarvangasana” through “Bridge Pose palms down by the heels”. Keep the arms by your sides, palms down. If you needed, use a blanket to support your shoulders.

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Co-founder Anjali Kumari - FITZABOUT

Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.