Setu Bandha Sarvangasana for Spine Strengthening

Setu bandha sarvangasana is formed of two words – Setu, which means a bridge or dam, and Bandha, which means lock. This is supposed to be a good posture for spine strengthening and spinal flexibility. This posture is also a backbend yoga pose and a chest opening yoga pose.

Method: We suggest that you learn this posture from a yoga teacher and do it under his guidance. However, you can get an idea about how this posture is performed by reading this step by step guide.

• First you need to lie down on your back, on the floor and can use a thickly folded blanket if you wish. You can protect your neck by placing the folded blanket below your shoulders. Then bend your knees and place your feet on the floor.


• Breathe out and press your arms and inner feet on the floor while pushing the tailbone towards the pubis. Make sure that your buttocks are firm as you raise them off the floor. Your inner feet and thighs should be parallel. Your hands should be clasped below your pelvis.


• Lift the buttocks in such a way that the thighs are parallel to the floor. The knees should be above the heels. Push them away from the hips in a forward position to lengthen your tailbone.


• The outer arms should be firm and the shoulder blades should be broadened.


• Maintain this position for some time. Then release the pose as you breathe out and roll the spine gently to the floor.

Anatomical focus: This position focuses on the uterus.

Therapeutic benefits: If you are going through a stressful phase in your life or have to cope with a lot of stress at work, then this posture will help you tremendously. The Bridge pose is good for releasing stress.

Benefits: This posture has several benefits –

• It is known to stretch the spine, neck, and chest.


• This posture is known to bring relief from mild depression and stress. It can soothe the brain.


• This posture is known to stimulate the thyroid glands, lungs, and abdominal organs.


• This yoga posture is good for rejuvenating tired legs.


• Setu bandha sarvangasana can improve digestion.


• This posture is also good for menopausal women and can bring relief from the symptoms.


• If you use support and try this posture during menstruation, then it can bring relief from the discomfort associated with periods.


• This posture is good for treating insomnia, headache, backache, fatigue, and anxiety.


• It is therapeutic for sinusitis, osteoporosis, high blood pressure and asthma.