Bridge Yoga pose – Setu Bandha Sarvangasana

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What is Bridge Yoga pose – Setu Bandha Sarvangasana ?

In yoga, there are several poses with the same name “bridge” (set), both easier and harder to perform, so this position could be a bridge (and for some, perhaps, “bridging”). It may be “insurmountable” for someone from the beginning. Anyway, there are so many benefits to Bridge Yoga pose – Setu Bandha Sarvangasana that I really don’t know why it isn’t done more often.


Bridge Yoga pose
Pilates photo created by yanalya –


Step by step instruction

1. Sit in the position of the dungeon (Dandasana) with the palms on the floor next to the hips.

2. Breathe calmly and get ready mentally to perform the exercise.

3. With one of the following breaths, lift your pelvis and whole body up. If possible, lower your feet to the floor, so that the entire third of your body is on your feet and palms. Now let your head hang back. Hold in position for a few seconds with full lungs.

4. With an exhalation, fall back to the floor.

5. In the next position, stay breathing for 3-5 breaths.

6. If you want to practice this position a little more, then turn your palms 180° forward, and repeat the exercise with that hand position.

Benefits of Bridge Yoga pose – Setu Bandha Sarvangasana

  • Strengthens the muscles of the legs, hips, pelvis, back and arms
  • Improves posture and prevents stooping
  • Stimulates the work of the kidneys and thyroid gland
  • Stimulates breathing
  • Helps with painful menstruation
  • Improves the condition of the prostate
  • It is also excellent in pregnancy

You may also like: Yoga poses – Half Moon Pose (Ardha chandrasana)


Do not perform this pose if you have shoulder or neck injuries. Always work within your range and abilities. If you have any health problems, talk to your doctor before trying yoga.

Bridge Yoga pose – Setu Bandha Sarvangasana opens the chest, heart, and shoulders. It stretches the spine, back of the neck, thighs and hips. Because your heart is in this position above your head, this mild version (less strenuous than other versions, such as standing on your head) is considered to have many benefits, including relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.

Bridge Yoga pose – Setu Bandha Sarvangasana also calms the mind and is known to have a therapeutic effect on people with high blood pressure. Because it opens the chest, it increases lung capacity, which is also therapeutic for people with asthma. Practicing this pose can be your lesson in how to relax and learn to listen to your body.

Your spine, shoulders, and thighs will tell you how to do this pose. The less you push, the better the pose will open for you. Pose Bridge also stimulates the abdominal organs and thyroid gland, which improves digestion and helps regulate metabolism. Because it revitalizes the legs and stretches the shoulders, it can be the perfect pose for those who spend the day driving or sitting in front of a computer. Let your bridge be the link between your body, mind, and spirit.