Setu Bandha Sarvangasana - Bridge Pose

Setu Bandha Sarvangasana  @_ kimberley _fry   @evelyndragan

Setu Bandha Sarvangasana @_kimberley_fry @evelyndragan

Pronunciation: (set-u-ban-da-sana)

Setu:// bridge

Bandha:// lock


  • Opens the chest and hip flexors.

  • Improves posture (reversing the effects of hunching over a desk all day).

  • Stretches the spine, chest and shoulders.

  • Massages the spine and relieves any tension held in the vertebrae.

  • Strengthens the legs and tones the upper back

  • Opens the heart, creating space within.

  • Relieves stress and calms the mind (as your heart is higher than your head in this pose).

How To:

  1. Lie with your back on the floor. Bending the knees, bring the heels as close to the sitting bones as possible, feet hip distance apart. Arms are extend either side, palms facing down.

  2. Inhale fully, and on the exhale press down evenly through the feet, tilt the pelvis and raise the hips, one vertebrae at a time. Ensure thighs are parallel.

  3. Externally rotate the shoulders, clasping the hands and interlacing your fingers to increase the chest opening.

  4. Keep pressing down evenly through the feet and maintain for 3-5 breaths.

  5. Exit the pose the same way you came into the pose; gently untuck the shoulders, slowly exhale and lower your hips, vertebrae by vertebrae.

Seated Forward Fold  @_ kimberley _fry

Seated Forward Fold @_kimberley_fry


Important Things To Note:

  • To avoid compression in the lower back, it is important to press down evenly through the feet and to keep the thighs parallel.

  • As Setu Bandha Sarvangasana is connected to “Anahata”, the Heart Chakra this is a wonderful pose to practice if you are experiencing fear or negativity towards yourself or another person.

  • Close your eyes and focus on your breath, breathing space into your chest, inviting love and compassion into your heart


  • If you have tight shoulders and you’re unable to clasp your hands, use a strap as pictured, to open the chest (keeping the shoulders externally rotated)

  • Tie a strap around your knees to ensure your thighs remain parallel.