Setu Bandha Sarvangasana

The term is derived from the Sanskrit words ‘setu’, meaning bridge, ‘bandha’ meaning lock, ‘sarva’ meaning all, ‘anga’ meaning  limb and ‘asana’ meaning pose.

Instructions: Lie flat on your back with your arms placed on the sides palms facing downwards. Bend your knees and place your feet on the floor hip-width apart ensuring that the ankles and knees are placed in a straight line. Inhale and lift your back (lower, upper and middle) and the chest off the floor. Roll in your shoulders and make sure your chin touches your chest. Let your shoulders, feet and arms support your weight. Keep the buttocks squeezed firmly. The fingers can be interlaced and the clasped hand can be pressed firmly against the floor to help keep the torso raised. Hold the pose for 40-60 seconds. Breathe slowly and deeply as you hold the pose. Exhale and bring down the body slowly. Repeat the asana 4-5 times.


  • It massages and stimulates the digestive system and forces elimination of toxins.
  • It revitalizes the thyroid and the pituitary gland.
  • It reduces depression, stress and anxiety and calms the brain.
  • It provides relief from menstrual pain and symptoms of menopause.
  • It provides relief from high blood pressure, sinusitis, asthma, insomnia and osteoporosis.


  • This asana should be avoided by people suffering from neck or spinal injuries and by pregnant women.