Setubandha Sarvangasana Yoga Pose

About Setubandha Sarvangasana

Setubandha Sarvangasana is one of the basic backbend poses that prepares one for advanced backbend versions. The term is derived from the Sanskrit setu, meaning “bridge,” bandha, meaning “lock,” sarva, meaning “all,” anga, meaning, “limb,” and asana meaning “pose.”

Helps prevent arterial blockages or cardiac arrest by resting the heart muscles and increasing blood circulation to the arteries. Combats fluctuating blood pressure, hypertension, and depression by soothing the brain and expanding the chest. Relieves eye or ear ailments, migraines, stress-related headaches, nervous exhaustion, and insomnia. Improves digestion and strengthens the abdominal organs. Relieves backache, strengthens the spine, and relieves neck strain. Helps rest tired legs and prevents varicose veins.

  • Lying on your back, place your feet flat on the floor, a comfortable distance away from the hips
  • Place your arms next to the ribcage. You can either bend your elbows 90 degrees so that your fingers are pointing to the ceiling or hold onto the outer edges of your mat
  • On an inhalation, press the back of your shoulders and your feet into the floor and lift your hips up
  • Press the inner feet down actively and keep the knees from spreading out wide, by engaging the inner thighs
  • Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral
  • You can clasp your hands behind your back
  • Stay for 5 to 15 breaths
  • To come out of the pose, release the arms and roll your spine down on an out-breath