<html><head><link rel="stylesheet" type="text/css" href="http://yoga.omgyan.com/OmGyan.css" /><Title>Yoga Stretch: Setu-Bandha-Sarvangasana Bridge Posture/ Pose</Title><Meta Name='description' Content='Setu-Bandha-Sarvangasana'><Meta Name='keywords' Content='Setu-Bandha-Sarvangasana, Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana'></head><div style=" top:0px; left: 0px; width:740;border-color: #112200;border-style: solid; border-top-width: 0px; border-bottom-width: 1px; border-left-width: 0px; border-right-width: 0px; position: absolute; z-index: 1; visibility: show;"><table border="0" height="0%" align="left" cellpadding="0" cellspacing="0" ID="Table1"><TR><TD class="CntrlTbl" colspan="3" width="1000px"><table align="left" cellpadding="0" cellspacing="0" ID="Table2"><TR><TD class="CntrlTbl" colspan="7" align="left" valign="top"><img src='images/AAyoga.jpg' border="0" width="746" height="82" align="left" hspace="0"vspace="0"></TD></TR><TR><TD class="CntrlTbl" align="left" valign="top"><img src='images/AB1.jpg' border="0" width="361" height="32" align="left" hspace="0"vspace="0"></A></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com'><img src='images/AB2.jpg' alt='OmGyan Home' border="0" width="51" height="32" align="left"hspace="0" vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://yoga.omgyan.com'><img src='images/AB3.jpg' alt='Yoga' border="0" width="64" height="32" align="left" hspace="0"vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://astrology.omgyan.com'><img src='images/AB4.jpg' alt='Astrology' border="0" width="64" height="32" align="left"hspace="0" vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com/services.html'><img src='images/AB5.jpg' alt='Services' border="0" width="64" height="32" align="left"hspace="0" vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com/contactus.html'><img src='images/AB6.jpg' alt='Contact Us' border="0" width="68" height="32" align="left"hspace="0" vspace="0"'"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com/aboutus.html'><img src='images/AB7.jpg' alt='About Us' border="0" width="74" height="32" align="left"hspace="0" vspace="0"'"></TD></TR></table><! ------Header Table Ends></TD><TD class="CntrlTbl" align='center' valign='center' style="BORDER-RIGHT: #9a0000 0px solid; BORDER-TOP: #9a0000 0px solid; BORDER-LEFT: #9a0000 1px solid; BORDER-BOTTOM: #9a0000 0px solid; TEXT-ALIGN: center"><A Href='http://astrology.omgyan.com/make-software.html'><img src='images/AddSoft.gif' alt='Make your own astrology software!' style="OVERFLOW: hidden; BORDER-TOP-STYLE: none; BORDER-RIGHT-STYLE: none; BORDER-LEFT-STYLE: none; POSITION: static; TEXT-ALIGN: center; BORDER-BOTTOM-STYLE: none"></A></TD></TR><TR><TD class="CntrlTbl" width="157px" bgcolor="#9A0000" valign='top' align='left'><img width="157px" height="31px" src='images/AC1.jpg'> <! -Left Menu Start> <A class='LeftHead' Href='http://yoga.omgyan.com'>Yoga </A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture'>Postures (Asana)</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama'>Pranayama </A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya'>Kriyas </A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/bandha'>Bandha </A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/cure'>Disease Cure </A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/articles'>Yoga Articles </A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/asana-index.html'><b>Complete Asana Index</b> </A></UL><BR><A class='LeftHead' Href='http://www.omgyan.com'>OmGyan Home </A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://www.omgyan.com/aboutus.html'>About Us </A><LI><A class='LeftMenu' Href='http://www.omgyan.com/contactus.html'>Contact Us </A><LI><A class='LeftMenu' Href='http://www.omgyan.com/articles'>Articles </A><LI><A class='LeftMenu' Href='http://www.omgyan.com/sitemap.html'>SiteMap </A></UL><BR><A class='LeftHead' Href='http://astrology.omgyan.com'>Astrology </A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/login.aspx'>My Free Horoscope</A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/dreams.aspx'>My Dreams </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/astronomy.aspx'>Astronomy: Calculate Planet position (RA, Dec) </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/longlat'>Longitude/ Latitude of cities </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/make-software.html'>Make your own Astrology Software</A></UL><BR><A class='LeftHead' Href='http://astrology.omgyan.com/sample'>Horoscope Samples </A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/basics.html'>Basics and Birth Charts </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/planet-position.html'>Planet Positions </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/division-charts.html'>Birth Charts Divisions </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/planet-strength.html'>Planet Strength </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/dasha-vishontri.html'>Vishontri Dasha Period </A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/prediction-birth.html'>Prediction Birth</A><LI><A class='LeftMenu' Href='http://astrology.omgyan.com/sample/prediction-periodic.html'>Prediction Periodic </A></UL><BR>&nbsp;<table><TR><TD><script type="text/javascript"><!-- google_ad_client = "pub-4485548036268966"; google_ad_width = 120; google_ad_height = 90; google_ad_format = "120x90_0ads_al_s"; //2007-01-01: Link Unit google_ad_channel = "6245594564"; google_color_border = "9a0000"; google_color_bg = "9a0000"; google_color_link = "ffff00"; google_color_text = "000000"; google_color_url = "008000"; //--></script> <script type="text/javascript" src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> </script></TD></TR></table><! -Left Menu Ends></TD><TD class="CntrlTbl" valign='top' width="450px"><Table align="left" cellpadding="0" cellspacing="0" width="100%" ID="Table3"><TR><TD class="CntrlTbl" width="100%" style='border-bottom:1'><! background='images/HorBar3c.gif'> <! -Heirarchy Menu Starts><p style='margin-bottom:0; margin-left=0; margin-right=0; margin-top=0'>&nbsp; You are Here: &nbsp; <A Href='http://www.omgyan.com'><b>OmGyan Home</b> </A> &nbsp;>&nbsp; <A Href='http://yoga.omgyan.com'><b>Yoga</b> </A>&nbsp;>&nbsp; <A Href='http://yoga.omgyan.com/Posture'><b>Asana</b> </A> <BR><img border="0" src="images/line.jpg" width="450px" height="4px"> </A></p><! -Heirarchy Menu Ends></TD></TR><TR><TD class='MainBody'><! -Main Body Starts> <H2 class='Asana'>Setu-Bandha-Sarvangasana</H2><H4 class='Asana'> Other Names</H4><P class='Asana'>Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana </P><A class='Asana' Href='http://yoga.omgyan.com/posture/full/25Setu-Bandha-Sarvangasana.jpg' target='_blank'> <IMG class='Asana' src='images/25Setu-Bandha-Sarvangasana.jpg'></A><H4 class='Asana'> Description</H4><P class='Asana'> Setu" means bridge. "Bandha" is Lock, and "Asana" is Pose or Posture. "Setu Bandhasana" means construction of a bridge. Setu-Bandha-Sarvangasana is a useful asana to follow <A href='http://yoga.omgyan.com/posture/Ushtrasana.html'>Ushtrasana</A> or <A href='http://yoga.omgyan.com/posture/Shirshasana.html'>Shirshasana</A> because it lengthens the back of your neck in the same way that Sarvangasana does after <A href='http://yoga.omgyan.com/posture/Shirshasana.html'>Shirshasana</A>. </P><H4 class='Asana'> How to reach the stretch </H4><P class='Asana'> <UL type=1><LI> Lie in Supine pose (<A href='http://yoga.omgyan.com/posture/Shavasana.html'>Shavasana</A>) </A> on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones possible. <LI> Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders. <LI> Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel. <LI> Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso. </UL></P><H4 class='Asana'> How to release the stretch </H4><P class='Asana'> <UL type=1>Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor. </UL></P><H4 class='Asana'> Benefits </H4><P class='Asana'> <UL type=1><LI> Stretches the chest, neck, and spine. <LI> Calms the brain and helps alleviate stress and mild depression. <LI> Stimulates abdominal organs, lungs, and thyroid. <LI> Rejuvenates tired legs. <LI> Improves digestion. <LI> Helps relieve the symptoms of menopause. <LI> Relieves menstrual discomfort when done by support. <LI> Reduces anxiety, fatigue, backache, headache, and insomnia. <LI> Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis.</UL></P><H4 class='Asana'> Caution </H4><P class='Asana'> <UL type=1><LI>Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.<LI>If necessary, place a thickly folded blanket under your shoulders to protect your neck.</UL></P><P class='Asana'> Next: <A class='Asana' href='http://yoga.omgyan.com/posture/Adho-Mukha-Svanasana.html'>Adho-Mukha-Svanasana</A></P><BR>&nbsp;<table><TR><TD><script type="text/javascript"><!-- google_ad_client = "pub-4485548036268966"; google_ad_width = 234; google_ad_height = 60; google_ad_format = "234x60_as"; google_ad_type = "text_image"; //2007-01-01: Main Body google_ad_channel = "6688228232"; //--></script> <script type="text/javascript" src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> </script></TD></TR></table><! -Main Body Ends></TD></TR></Table></TD><TD class="CntrlTbl" width="139px" bgcolor="#9A0000" valign='top'><img width="139" height="31" src='http://yoga.omgyan.com/OumRotate.gif' alt='Overview'> <! -Right Column Starts> <A class='LeftHead' Href='http://yoga.omgyan.com/posture/asana-index.html'>Yoga Asana</A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Dhanurasana.html'>Dhanurasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Bhujangasana.html'>Bhujangasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Kukkutasana.html'>Kukkutasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Mayurasana.html'>Mayurasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Trikonasana.html'>Trikonasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Bakasana.html'>Bakasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Majrasana.html'>Majrasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Halasana.html'>Halasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Navasana.html'>Navasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Ardha-Chandrasana-1.html'>Ardha-Chandrasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Lolasana.html'>Lolasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Supta-Garbhasana.html'>Supta-Garbhasana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/Virasana-2.html'>Virasana-2<BR></A><A class='LeftMenu' Href='http://yoga.omgyan.com/posture/asana-index.html'><b>. . AND MANY MORE</b></A></UL><BR><A class='LeftHead' Href='http://yoga.omgyan.com/pranayama'>Yoga Pranayama</A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama/Bhastrika.html'>Bhastrika</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama/Anulom-Vilom.html'>Anulom-Vilom</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama/Kapalbhati.html'>Kapalbhati</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama/Bhramari.html'>Bhramari</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama/Ujjai.html'>Ujjai<BR></A><A class='LeftMenu' Href='http://yoga.omgyan.com/pranayama'><b>. . AND MANY MORE</b></A></UL><BR><A class='LeftHead' Href='http://yoga.omgyan.com/kriya'>Yoga Kriyas</A><UL class='LeftMenu' type="disc"><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya/Neti.html'>Neti</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya/Nauli-Kriya.html'>Nauli-Kriya</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya/Agnisar-Kriya.html'>Agnisar-Kriya</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya/Shankha-Prakshalana.html'>Shankha-Prakshalana</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya/Dhauti.html'>Dhauti</A><LI><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya/Basti.html'>Basti<BR></A><A class='LeftMenu' Href='http://yoga.omgyan.com/kriya'><b>. . AND MANY MORE</b></A></UL><BR>&nbsp;<table><TR><TD><script type="text/javascript"><!-- google_ad_client = "pub-4485548036268966"; google_ad_width = 120; google_ad_height = 90; google_ad_format = "120x90_0ads_al_s"; //2007-01-01: Link Unit google_ad_channel = "6245594564"; google_color_border = "9a0000"; google_color_bg = "9a0000"; google_color_link = "ffff00"; google_color_text = "000000"; google_color_url = "008000"; //--></script> <script type="text/javascript" src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> </script></TD></TR></table><! -Right Column Ends></TD></TD><TD class="CntrlTbl" style="BORDER-RIGHT: #9a0000 0px solid; BORDER-TOP: #9a0000 0px solid; BORDER-LEFT: #9a0000 1px solid; BORDER-BOTTOM: #9a0000 0px solid"rowspan="2" bgcolor="#FFFFFF" valign='top' align='left'><! ---------------------------------Ads Column Start><table><TR><TD><!-- SiteSearch Google --> <form method="get" action="http://www.google.com/custom" target="google_window"> <table border="0" bgcolor="#ffffff"> <tr><td nowrap="nowrap" valign="top" align="left" height="32"> <a href="http://www.google.com/"> <img src="http://www.google.com/logos/Logo_25wht.gif" border="0" alt="Google" align="middle"></img></a> <br/> <input type="hidden" name="domains" value="omgyan.com"></input> <label for="sbi" style="display: none">Enter your search terms</label> <input type="text" name="q" size="31" maxlength="255" value="" id="sbi"></input> </td></tr> <tr> <td nowrap="nowrap"> <table> <tr> <td> <input type="radio" name="sitesearch" value="" checked id="ss0"></input> <label for="ss0" title="Search the Web"><font size="-1" color="#000000">Web</font></label></td> <td> <input type="radio" name="sitesearch" value="omgyan.com" id="ss1"></input> <label for="ss1" title="Search omgyan.com"><font size="-1" color="#000000">omgyan.com</font></label></td> </tr> </table> <label for="sbb" style="display: none">Submit search form</label> <input type="submit" name="sa" value="Search" id="sbb"></input> <input type="hidden" name="client" value="pub-4485548036268966"></input> <input type="hidden" name="forid" value="1"></input> <input type="hidden" name="ie" value="ISO-8859-1"></input> <input type="hidden" name="oe" value="ISO-8859-1"></input> <input type="hidden" name="cof" value="GALT:#008000;GL:1;DIV:#336699;VLC:663399;AH:center;BGC:FFFFFF;LBGC:9a0000;ALC:0000FF;LC:0000FF;T:000000;GFNT:0000FF;GIMP:0000FF;LH:50;LW:171;L:http://www.omgyan.com/images/Omgyan-Logo3.JPG;S:http://;FORID:1"></input> <input type="hidden" name="hl" value="en"></input> </td></tr></table> </form> <!-- SiteSearch Google --></TD></TR><TR><TD><script type="text/javascript"><!-- google_ad_client = "pub-4485548036268966"; google_ad_width = 336; google_ad_height = 280; google_ad_format = "336x280_as"; google_ad_type = "text_image"; //2007-01-02: Ad Column google_ad_channel = "8299881865"; //--></script> <script type="text/javascript" src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> </script></TD></TR><TR><TD><script type="text/javascript"><!-- google_ad_client = "pub-4485548036268966"; google_ad_width = 336; google_ad_height = 280; google_ad_format = "336x280_as"; google_ad_type = "text_image"; //2007-01-02: Ad Column google_ad_channel = "8299881865"; //--></script> <script type="text/javascript" src="http://pagead2.googlesyndication.com/pagead/show_ads.js"> </script></TD></TR></table><! ---------------------------------Ads Column Ends></TD></TR><!/Table> <!table border=0 height="0%" align="left" cellpadding="0" cellspacing="0"><TR><TD class="CntrlTbl" colspan="3"><! -Footer Table Starts><table align="left" cellpadding="0" cellspacing="0" ID="Table5"><TR><TD class="CntrlTbl" align="left" valign="top"><img src='images/AD1.jpg' border="0" width="361" height="32" align="left" hspace="0"vspace="0"></A></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com'><img src='images/AD2.jpg' alt='OmGyan Home' border="0" width="51" height="32" align="left"hspace="0" vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://yoga.omgyan.com'><img src='images/AD3.jpg' alt='Yoga' border="0" width="64" height="32" align="left" hspace="0"vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://astrology.omgyan.com'><img src='images/AD4.jpg' alt='Astrology' border="0" width="64" height="32" align="left"hspace="0" vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com/services.html'><img src='images/AD5.jpg' alt='Services' border="0" width="64" height="32" align="left"hspace="0" vspace="0"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com/contactus.html'><img src='images/AD6.jpg' alt='Contact Us' border="0" width="68" height="32" align="left"hspace="0" vspace="0"'"></TD><TD class="CntrlTbl" align="left" valign="top"><A Href='http://www.omgyan.com/aboutus.html'><img src='images/AD7.jpg' alt='About Us' border="0" width="74" height="32" align="left"hspace="0" vspace="0"'"></TD></TR><TR><TD class="CntrlTbl" COLSPAN="7" align="left" valign="top"><img src='images/AE.jpg'></TD><! -Footer Table Starts></TD></TR></table> </div></body></html>