{"id":7962,"date":"2025-04-05T12:39:48","date_gmt":"2025-04-05T12:39:48","guid":{"rendered":"https:\/\/www.hellomyyoga.com\/blog\/?page_id=7962"},"modified":"2025-04-05T12:40:02","modified_gmt":"2025-04-05T12:40:02","slug":"setu-bandhasana","status":"publish","type":"page","link":"https:\/\/www.hellomyyoga.com\/blog\/yoga-asanas\/setu-bandhasana\/","title":{"rendered":"Setu Bandhasana: Meaning, Benefits, How to Do And More"},"content":{"rendered":"\n

As per the current trend, yoga<\/a> is nothing more than a physical form of exercise. However, the statement is not true. Yoga is a much more complex domain and includes many other disciplines. We could say that yoga combines mental, spiritual, and physical practices. The aim is the overall uplifting of human beings.\u00a0<\/p>\n\n\n\n

Asana is an important integral part of yoga. It relates to all the physical forms of exercise that we perform. In simple languages, we can call them the poses that directly help our physical health. One such helpful asana is setu bandhasana. It is a very popular yoga asana<\/a><\/strong> that provides multiple health benefits.\u00a0<\/p>\n\n\n\n

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What is Setu Bandhasana?<\/strong><\/h2>\n\n\n\n

The term is derived from three Sanskrit language words. Three words, i.e., setu=bridge,\u00a0 bandha=lcoked, and asana= posture, constitute each other to make setu bandhasana. It is also known by the name of bridge pose. It is a great way to improve blood flow in the lower back<\/strong> and pelvic . The backbend is an exceptionally well way to activate several chakras<\/a><\/strong> in the body. More particularly, it activates the Anahata, Muladhara, and Vishuddha chakras.\u00a0<\/p>\n\n\n\n

It is a very basic level yoga asana that anyone can perform. You do not need any advanced knowledge to perform this chakra. It collectively works on the nerves, tissues, and muscles of the back, chest, legs, and thoracic muscles. You need to feel the strength while being in this pose. Picturize yourself as a strong bridge and concentrate all your energy on your svadhisthana. <\/p>\n\n\n\n

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How to Do Setu Bandha Sarvangasana? Step By Step Process<\/strong><\/h2>\n\n\n\n

Being a beginner asana, it is easy to learn setu bandha Sarvangasana. However, we insist you initially practice every yoga pose under the trainer’s guidance only. Check out some best online yoga programs<\/strong> to learn yoga asanas<\/strong> perfectly. This is your step-by-step process to perform setu bandha Sarvangasana.<\/p>\n\n\n\n

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  1. Place a yoga mat on the floor.<\/li>\n\n\n\n
  2. Now lie down on the yoga mat.<\/li>\n\n\n\n
  3. Bring your knees closer to your hips.<\/li>\n\n\n\n
  4. Keep your hand straight and parallel to the body.<\/li>\n\n\n\n
  5. Start lifting your core while keeping your hands and feet on the floor.<\/li>\n\n\n\n
  6. Create a bridge-like position. <\/li>\n\n\n\n
  7. Hold in the position for a certain time based on your strength.<\/li>\n\n\n\n
  8. Now gently bring your body down on the mat.<\/li>\n\n\n\n
  9. Rest for a few seconds, and then perform the asana again.<\/li>\n\n\n\n
  10. For each repetition, a beginner can do it 8-10 daily for 30 seconds. <\/li>\n<\/ol>\n\n\n\n

    There are a few things that you have to keep in mind while performing this asana. <\/p>\n\n\n\n