The word ‘Setu” literally means a “Bridge”. Setubandha means construction of a bridge. This posture has been named so because it resembles a bridge. The whole body forms an arch and is supported at one end by the head and on the other by the feet.
- Lie down on the back with the legs, feet and knees together.
- Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
- Close the eyes.
I. Starting position (Sthiti): Supine
- Lie flat on your back. Take 2-3 deep breaths.
- Bend the knees, keeping them apart. Bring the heels inwards towards the buttocks.
- Place the heels together and keep the outer sides firmly on the floor.
- Bring the hands by the side of the head. Breathe out and lift the trunk simultaneously.
- Arch the body to be supported by the head touching the floor.
- Pull the head as far as possible. Stretch the neck up and lift the dorsal and the lumbar regions of the back off the floor.
- Arms are folded across the chest. Hold the left elbow with the right hand and the right elbow with the left hand. Take 2-3 breaths.
- Breathe out, pull the hips up and straighten the legs. Join the feet and keep them firmly on the ground.
- In this posture the whole body assumes the shape of the arch. Body is supported at one end by the head and on the other by the feet.
- Breath normally. Stay in this posture as per your capacity.
- Release, exhale, unfold the arms and rest the hands on the floor. Bend the knees, lower the legs and trunk to the floor. Release the hand grip, stretch the neck, lie flat on the back and relax.
This asana is known to strengthen the neck and the spine and increase blood supply to the pineal, pituitary, thyroid and adrenal glands.