Yoga - Setu Bandha Sarvangasana

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Setu Bangh Sarvangasana

What is Setu Bandha Sarvangasana?

In Sanskrit setu means bridge, bandha means energy-binder that directs subtle energy flow and sarvanga means whole body (balanced on shoulders and neck). Thus literally Setu bandha Sarvangasana means a bridge that flows the energy into body. Also known as the Little Bridge or bridge pose, this asana calms the brain and rejuvenates tired legs.


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What is the technique of Setu Bandha Sarvangasana?

Start with lying on your back, with your knees bent and the soles of your feet on the ground. Keep your feet apart and parallel. Bring your heels in as close to your hips as you can. Rest your arms at your sides with hands palms down. Inhaling, press down on your feet and start by pressing your navel toward the ground as you begin to raise your hips upward. Then gradually allow the middle and upper sections of your spine to rise. Raise your spine off the ground until the thighs are about parallel to the floor. Hold this position for four to eight breaths for the static version. You can place your hands under your lower back for support, keeping your elbows resting on the ground. Alternatively, move on with the dynamic version, exhaling as you return to the starting position. Repeat moving in and out of the Little Bridge while inhaling and exhaling.



If you have neck injuries or problems do this asana with care. Donít move your neck from side to side and prevent your spine from jerking and never extend beyond your comfort level.

What are the benefits of Setu Bandha Sarvangasana?

This asana is good for mind and body as well. It stretches the chest, neck, and spine and stimulates abdominal organs, lungs, and thyroid. It is an excellent rejuvenator for tired legs.  It improves digestion, reduces anxiety, fatigue, backache, headache, and insomnia. It is a good asana for women as it helps to relieve the symptoms of menopause and menstrual discomfort. It is a therapeutic posture for asthma, high blood pressure, osteoporosis, and sinusitis. It also calms the brain and helps alleviate stress and mild depression. 


Yoga Exercises

Adho Mukha Svanasana II Anulom Viloma II Apanasana II Ardha Matsyendhrasana II Balasana II Bhunjangasana II Bidalasana II Chandrasana II Chaturangasana II Gomukhasana II Halasana II Janu Sirsasana II Jathra Parivartanasan II Konasana II Mandukasana II Matsyasana II Natarajasana II Padmasan II Paripurna Navasana II Parsva Uttanasana II Pascimottanasana II Pranayama II Purvottanasana II Salamba Sirsasana II Sarvangasana II Setu Bandha Sarvangasana II Siddhasana II Simhasana II Sukhasana II Utkatasana II Uttanasana II Utthita II Vajrasana II Virbhadrasana II Vriksasana





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