Making of the Name

Setu bandha sarvangasana

Setu=bridge,
bandha= lock,
savanga =support,
asana=pose
Supported bridge pose

How to and The Actions Involved

Getting into and out of posture
1. Start lying on your back
2. Bend knees, moving feet so that they are parallel with hips and close enough to buttocks so that you can touch the heels with your fingertips
3. inhale –keeping thighs and inner feet parallel, Lift hips up as you press arms and inner feet into the floor, push your tailbone upward toward the pubis, firming buttocks,
4. Interlace fingers beneath you and straighten arms, pressing them into the ground
5. rolling shoulders so that the outside of your arms are on the ground – to open up heart center
6. lift hips higher – try to have thighs almost parallel to the floor. Keep knees directly over the heels, but push forward away from the hips, and lengthen tailbone
7. lift chin slightly away from sternum, firm shoulder blades against back, press top of sternum toward chin. Concentrate on firming outer arms broadening shoulder blades and lifting space between them at the base of the neck up into the torso
8. keep feet aligned with hips – stay in pose and breath, exhaling/inhaling, about 30 seconds to 1 minute
9. release hands and bring your back down, releasing upper then middle, and then lower back, while gradually rolling shoulders out from under you
10. rest allowing knees to touch together

pose engages
arms- outer muscles
legs -quads, hamstrings, and calves
core

notes –
watchout for knees falling open – might need to draw knees closer together
or tail bone lifting too high – might need soften inner thighs towards floor

click below for videos

video example
another example




variations
easier:
-put block under your sacrum to rest weight on

-have palms facing ceiling

-using strap around thighs to keep knees from falling open


advanced:
-relax buttocks while keeping thighs engaged so that you can lift hips higher

-come into the pose from a shoulder stand

-Lift one leg at a time straight up to the ceiling
~Eka Pada Setu Bandha Sarvangasana
exhale, lifting the right knee into torso, then inhale and extend one leg perpendicular to the floor. Hold for 30 seconds, then release the foot to the floor again with an exhalation. Secure the foot again and repeat with the left leg for the same length of time.

-Grasp ankles and try to open more in the upper sternum

Effects

Benefits:
Strengthens and stretches back muscles, spinal muscles, buttocks, and hamstrings
Opens chest
Helps spinal flexibility
calmer brain and central nervous system/stress relief
helps alleviate menopause symptoms
may help with insomnia if done right before bed
increases blood circulation
may help with asthma, hypertension, osteoporosis, and glogged sinuses
calves, quads, and hamstrings all get a work out
lung capacity increases
helps with stiffness in the back, shoulders and ankles
can help relieve abdominal cramps

warnings
watch out if you have neck injuries, are late in pregnancy, or have a knee injury. Do not try to push any injuries or pains if it hurts.

awareness

opens out heart center/chest
helps with breathing deeper
can really feel workout in the legs
really stretches and lengthens spine
engages legs and back
a very calming pose

references

info
http://www.yogatic.com/yoga-dictionary/setu-bandha-sarvangasana/
http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=484§ion=9&cat=0
http://www.yogatic.com/yoga-poses/bridge-pose/
http://www.yogajournal.com/poses/472
http://www.nshouseofyoga.com/Pose-Setu%20Bandha%20Sarvangasana.htm

outside pictures
1.
http://www.itsyouryoga.com/photo%20gallery.htm

2.

http://www.namaste.com.mx/que_no_te_entre_la_depre.htm

3.http://www.hatleygardens.com/japanese_garden.html