Asana: Setu Bandha Sarvangasana

2 Jan

Setu Bandha Sarvangasana (bridge pose) is a therapeutic back bend that relies on shoulder alignment and core strength.

Note: Do not practice this posture if you have a neck injury unless under direct supervision of a professional.  This back bending pose tones and lengthens the abdominal core & trunk, strengthening the shoulders, thighs and back.  It is a great tonic for bodies that sit in a hunched-forward position, and helps to open and expand the heart-chest.  Breathe slowly and fully as you practice, and slowly lower onto your back to rest.  Notice sensation in your body, and please come out of the pose if you feel pain.

Setu Bandha Sarvangasana is beneficial in many ways (source: Yoga Journal):

  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Relieves menopause symptoms
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis


Approach these asanas slowly and mindfully. If something hurts, back out of the pose gently and reassess. Do not ever push through pain. The techniques and suggestions presented in these videos are not intended to substitute for medical advice. Consult your physician before beginning any new exercise program. Jessie Tierney and YogAscent/Horseback Yoga videos and website assume no responsibility for injuries suffered while practicing these techniques. If you are new to exercise or yoga, are elderly, have any chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heart disease, and so on, seek your physician’s advice before practicing to determine necessary precautions.

2 Responses to “Asana: Setu Bandha Sarvangasana”

  1. ddominikwickles January 3, 2014 at 5:00 pm #

    I love the Bridge Pose. Thanks for helping me fine tune it.


    • Jessie January 4, 2014 at 10:15 am #

      I’m happy that you found it useful!


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