SETUBANDHASANA: The Ultimate Stretching Exercise for Back, Neck and Chest

Setu Bandha Sarvangasana or bridge pose is a common posture or asana. This asana gets its name from the Sanskrit words ‘Setu’, which means bridge, ‘Bandha’, which means lock, and ‘Asana’, which means pose. This pose resembles the structure of a bridge, and therefore, it is named so. This pose stretches your back, neck, and chest and relaxes your body.

Benefits of Setu Bandhasana

  • Strengthens legs, back neck, and chest.
  • Relaxes whole body.
  • Reduces stress.
  • Calms the brain and reduces anxiety.
  • Good for pregnant women.
  • Improves digestion.
  • Cures back pain.
  • Cures insomnia.
  • Maintains normal blood pressure.
  • Improves blood circulation.


  1. Lie flat on the ground and keep your arms at your sides.
  2. Now lift your hips upwards as shown in fig as much you can (Should not over-stretch) with the help of pressing your palms.
  3. Keep breathing deeply in this position for some time for 20-30 seconds.
  4. Now relax by touching your hips to the ground i.e. your starting position.
  5. Repeat this cycle for 3-4 times.


  • Pregnant women should practice carefully and should not practice with full force during pregnancy.
  • Should be practised under expert guidance.
  • Legs and feet should be parallel.
  • Those having injuries to the neck, shoulder and spine problem should not practice.
  • Always consult a doctor before practising any exercise.
  • Pregnant women should always consult a doctor in the last 6-9 months of pregnancy before practising Bridge pose to avoid any complications.