How To Do The Setu Bandha Sarvangasana And What are Its Benefits And Precautions

What is the meaning of Setu Bandha Sarvangasana?

Setu Bandha Sarvangasana is an inverted back-bending yoga pose. This supine yoga pose is beneficial in the prevention and management of many diseases and conditions. Setu Bandha Sarvangasana is helpful in the management of thyroid, back pain, neck pain, problems related to the nervous system, etc. Setu means bridge, and bandha means lock or bind. Since it resembles the bridge, it is also known as the bridge pose. Setu Bandha Sarvangasana is an effective yoga pose for the spine’s health. It helps to enhance the flexibility of the back and is thus good for smooth backbends.

How To Do The Setu Bandha Sarvangasana And What are Its Benefits And Precautions
Setu Bandha Sarvangasana

Setu Bandha Sarvangasana’s philosophy & origin

Setu Bandha Sarvangasana in Sanskrit may break like this:  setu means ‘bridge,’ bandha means ‘lock,’ Sarva means ‘all,’ and anga means ‘limbs.’ The pose was mentioned in the 19th century Sritattvanidhi. BKS Iyengar has also said the yoga pose on Light on Yoga, Saraswati Swami Satyananda in Asana, Pranayama Mudra Bandha, and Saraswati Swami Satyananda in A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya.

What is strengthened by Setu Bandha Sarvangasana

If we closely observe the anatomy and muscular actions of Setu Bandha Sarvangasana, then it can be realised which body muscles benefit. If the pose is being appropriately practised, the following muscles experience stretching, twisting, and compressing. The focus muscles are:

  • Arms and shoulders
  • Lower back
  •  Biceps and triceps
  • Abs
  • Hamstring
  • Hips
  • Knees
  • Neck
  • Pelvic
  • Psoas
  • Quadriceps

How to do Setu Bandha Sarvangasana

The simple steps and techniques to practice this yoga pose are given below:

  • First, lie down as Shavasana or in a supine position.
  • Your arms should be on the sides of your thighs.
  • Now, fold your knees and clasp your ankle with your palms.
  • The distance between the feet should be 10 inches.
  • With inhaling, raise your back in a relaxed manner as much as you can. You submit your back so that the neck gets stretched and massaged.
  • One can also be on toes by raising the heels. It gives more stretching to the back as well as the neck.
  • Maintain the pose initially for 30 seconds and gradually increase its duration.
  • Bring your back down with a deep exhale and have a rest.
  • Repeat this process 2-3 times.

What are the benefits of Setu Bandha Sarvangasana?

Some of the important benefits of the pose are:

  • Boon for thyroid patient. This yoga pose should be done regularly by patients who have thyroid conditions. Practising the pose gives a suitable massage to the neck, which in turn acts on thyroid glands, thereby helping in releasing the required hormones and managing the thyroid.
  • Relieves back pain: This is one of the best yoga poses to treat back pain. Practising the yoga pose gives the spine a backward movement and correct stretching, which is beneficial in easing backache and strengthening the back. The stretch imparted to the back muscles removes sluggish and depleted blood. On completing the asana, fresh blood is soaked up into the muscles in the same way that a sponge absorbs water. This regenerates both the back muscles and the all-important spinal nerves.
  • Neck ache: Those people who suffer from neck aches or general stiffness in the spine will gain relief through the regular practice of this asana.
  • Tennis elbow: If you are suffering from tennis elbow problems, you should try to practice this yoga pose under the supervision of a yoga therapist. Raising the back by holding the ankles helps give soothing stretching to the elbows. Regular practice with care will be helpful in treating tennis elbows.
  • Spinal health: The spine is given an excellent backward bend, loosening up the vertebrae and stimulating the spinal nerves. Regular practice tones the associated spinal nerves.
  • Mind-body coordination: The yoga pose provides good health to nerves. The synergy of the nerves helps in the smooth coordination of the body and mind.
  • Improves digestion: It applies a good massage to the digestive organs, which stimulates the release of enzymes and hormones, thus suitable for better digestion and prevention of indigestion and constipation.  
  • Prevents asthma: The yoga pose ensures the expansion of the chest and thoracic cavity. Regular exercise is helpful in the expansion of the lungs and ailments related to the respiratory system.

Precautions of Setu Bandha Sarvangasana

There are some cautions and contraindications related to this pose

  • Avoid practising if somebody has neck pain.
  • In back injury, it should be skipped.
  • It also shouldn’t be practised if you have knee pain.
  • Avoid it during a shoulder injury.
  • Avoid turning your head right or left while you are in the pose.

Leave a Comment