Setu Bandha Sarvangasana (Bridge Pose)

English Name(s)
Bridge Pose
सेतु बन्ध सर्वाङ्गासन / Setu Bandha Sarvāṅgāsana
SAY-too BAHN-duh shar-vahn-GAHS-uh-nuh
Setu : “bridge,”
Bandha : “bind” or “lock,”
Sarva : “all”
Anga :  “limb”
āsana: “posture”

The Setu Bandha Sarvangasana is one of the basic backbend poses which prepares the body to perform other advanced yoga poses or asanas. It an intermediate level pose, under the lying down category of yoga asanas.

The Bridge Pose has a lot of scientific benefits compared to other yoga poses. It stretches your chest, neck and spine areas. It also massages your internal organs. But to ensure that you gain maximum advantage from this pose, you must first understand how your body should be aligned right from your feet to your head.

Physical Benefits:

Setu Bandha Sarvangasana exercises your triceps, biceps, hips, psoas and quadriceps. It also expands your chest muscles. This cures asthma and removes impurities from the lung.

While practicing this pose, you continuously use your abdominal muscles and suck in your belly. This burns any excess fat in both your chest and belly areas. Apart from that, your digestion is also improved.

Practicing the Bridge Pose increases blood circulation through the arteries and provides rest to your heart muscles. This prevents cardiac arrest or blockage from occurring in the future.

Additionally, this pose works out your upper and lower back muscles. It provides relief from back pain, strengthens the spine and reduces strain on the neck. This asana also helps to develop strong shoulders and cure sagged shoulders.

Setu Bandha Sarvangasana is beneficial for athletes because it strengthens the calves and thigh muscles. Along with that, it easily cures leg fatigue and can prevent varicose veins from occurring.

Lastly, this asana also provides relief from migraines, headaches, insomnia and exhaustion.

Energetic Benefits:

Practicing the Setu Bandha Sarvangasana calms your mind and provides comfort to the nervous system. It also alleviates the symptoms of depression, stress and anxiety. Along with that, this pose also releases all the negative emotions from the body.

It stimulates different chakras, i.e., the Muladhara or Root, Visuddha or Throat and Anahata or Heart. All of them perform different functions. The Root Chakra enables a person to remain connected; the Throat Chakra improves one’s expression and communication while the Heart Chakra promotes healing, love and warmth. By practicing the Bridge pose, you end up gaining benefits from all the three chakras at the same time.


The Bridge Pose comes with many perks. However, one should still be aware of the contraindications. This pose places a lot of burden on your neck which is why it is not suitable for people who have a neck injury or are suffering from spondylitis.

After entering this posture, you should not adjust your neck as it can harm your spinal cord. If you want to fix your neck’s position, then release your pose and properly position your neck. Once you are comfortable, only then resume the asana.

People with an injured or sore back should refrain from practicing the Setu Bandha Sarvangasana. It is also not suitable for pregnant women because this pose places a lot of pressure on the lower abdomen and internal organs which can be harmful to the baby.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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