Setu Bandha Sarvangasana: Supported Bridge Pose

Pronunciation:  SET-too BAWN-duh sar-van-GOSS-uh-nuh
 

Translation:  In Sanskrit, Setu means dam or bridge. Bandha means lock or bridge, Sarvanga means support.  Asana means yoga pose.  Setu Bandha Sarvangasana is Supported Bridge Pose in English.

This posture is a relatively simple, but still exhilarating, backbend.   It is can be safely practiced by beginners yet also benefits experienced practitioners.

Doing the pose brings flexibility to the spine and calms the nervous system.   Practice this pose and enjoy both physical and emotional benefits.  The pose will also help prepare you for deeper more intense back bending postures.

 "Backbends are rejuvenating.  They give energy and courage and combat depression.  They open the chest and make the spine flexible.  The arms and shoulders become strong. The mind and body become alert."
B.K.S. Iyengar, "Light On Yoga"

Technique:
Lie on your back centered on your mat.  Bend both knees and bring the feet up as close to your buttocks as possible. Place the feet on your mat hip width apart.  Position your palms facing down aligned with your hips.  Lie supine, facing the ceiling with an extended neck. The long extended neck that is best for Shoulderstand (Sarvangasana) should also be maintained in this pose.

Movement of the Pelvis:
In this pose as in most backbends it is important is to tuck your pelvis. To do this, start by extending your buttocks down towards your back knees.  Then, tilt your pelvis by bringing your tailbone forward and up through your legs toward the pubic bone.  Keep this pelvic tilt throughout the pose.  It protects against unhealthful collapsing the lumbar vertebrae in your lower back during back bends.

Inhale and lift your hips then your lower back off the ground.   As the pelvis ascends it should also move slightly forwards towards your feet.

Keep your feet parallel or slightly angled with the balls of the big toes closer to each other and the heels slightly more apart.  As you raise your pelvis you may experience a tendency to reposition the feet to a different angle so that your big toes move away from each other and your heels move towards each other.  Avoid this tendency and keep your feet planted firmly on the mat.

There is also a tendency to roll the upper thighs out and separate the knees as you raise the pelvis.  This puts stress in the knees and brings your buttocks towards each other.  Bringing your buttocks together interferes with your ability to keep the coccyx moving up between them.  Separating the knees and rolling the outer thighs out are unhealthy movements.  They can cause stress in the lower back.  To counteract these unhealthy movements roll your inner upper legs down towards the floor and keep the upper legs parallel with each other throughout the pose.  Do not allow your knees to "float" apart. We suggest using a strap around your lower quads just above your knee if your knees do move outward in the pose and you cannot stop them on your own.

Keep lifting the hips so that the mid back and upper back come off the mat. Lift your sternum and open it forward.  Maintain the pelvic tilt action with the tailbone moving up towards the pubic bone to protect your lower back throughout.

Movement of the Arms and Upper Torso:
Initially your arms are positioned lying on the mat at your sides. As you come up into the pose also keep your arms parallel and extend them towards your feet.  Come up as high as possible onto the tops of your shoulders.  The more you come onto the tops of the shoulders, the better the back arch you will be realize in the pose.  Throughout, continue to activate and extend your arms and hands towards your feet.   Place your palms face down on the floor, or interlace your hands and bring them toward your feet with straight arms.  Alternatively, do the variation shown in the photo with a strap as explained later in this article.

The support of the weight of your body is on your two feet and two shoulders.

In the pose lift your sternum forwards.  Keep a long extended neck.  Meanwhile bring the inner shoulder blades up and toward the chest as you roll on top of your shoulders.  Extend all parts of your spine to achieve a deep symmetrical arch.  Have a long abdomen with a long extended spine.

Some do the pose and look like a triangle with their body in a slanted straight line from head to pelvis. You don?t want to look like a triangle from the side view of your body!  Work on achieving a nice spinal curve with lifted sternum. Keep the tailbone tucked forward and upward with a long sacrum, protecting your back.

Keep weight on the insides of your feet as you use them to get more height in your pelvis while simultaneously opening the sternum forward and increasing the arch in your spine.

Hold for the pose for half a minute and longer while taking a number of slow deep breaths.

To come out of the pose, gradually lie down on your back with knees bent, placing your sacrum on the floor. The top of the spine touches the mat first, with each vertebrae descending one by one, keeping a long spine in the process.  Slide the feet forward so you are lying down in Savasana or Corpse Pose. Lengthen your back as you lie there and rest.

Repeat the pose again a number of times.  Backbends deepen with repetitions.

In your back bending practice, try preceding Setu Banda Sarvangasana with Bhujangasana or Cobra Pose.  You may follow the pose with Ustrasana.  If your practice includes Urdhva Dhanurasana, you will find that Setu Banda Sarvangasana to be a good preparation for Urdhva Dhanurasana.

Variations:

1.       Use a yoga strap as shown, one end in each hand and around the front of the ankles. Tighten more when you are up in the pose and it can help your lift and curve of the spine by providing traction. Be careful to keep the feet under the knees, with shins perpendicular to the floor. Lengthen the upper legs and make a visible curve in your spine with a lifted sternum and pelvic tilt as previously described.

2.       If you are able to reach your ankles in the pose, grasp them and then use your arms and legs to help in obtaining more opening in the upper sternum.

Benefits:
Enjoy the stretch for the chest, neck, spine, and hips as it strengthens back muscles, spinal muscles, buttocks, and hamstrings.
This pose helps calm the brain and central nervous system, a stress relief and good as an antidote to depression.
Your abdominal organs are stimulated and digestion enhanced.
*Lungs and thyroid
Women with menopausal symptoms may find relief.
The backbend lessens your aches in the back and head. Back muscles lengthen and strengthen and it is preventative for back pain in some cases.
Doing the pose prior to bedtime can help you sleep at night if there is insommnia.
Like many poses, it increases your blood circulation.
Do the pose supported on a Setu Bandha bench when menstruating, and it is restorative.
It may be therapeutic for asthma, hypertension, osteoporosis, and clogges sinuses.
Your 4th and 5th chakras open and move energy better after doing this posture.
Legs get a workout in the calves, quads, and hamstrings.
Your lungs, and lung capacity are increased.
Stiffness in the back, shoulders and ankles are alleviated.
The pose may give relief of abdominal cramps.
Women can do this pose as therapy for a prolapsed uterus, and it regulates menstrual flow.

Contraindications/ Cautions:
Do not do this pose if you have neck injury. Do not do this pose late in pregnancy.
Do not do this pose with knee injury. A folded blanket or blankets would be useful if
you have tight shoulders or neck in a way that you would use them in Halasana. Use them under
guidance of a teacher. If you have back pain or injury, please consult your experienced teacher to teach you.
Always listen to your body and stop if it hurts.

Article written by yoga practitioner and Thai Yoga Bodyworker. Thanks to Victor Oppenheimer who made major contributions editing this article from the perspective of being an experienced yoga teacher and practitioner of Iyengar Yoga.

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