Sethu Bandha Sarvangasana is a common posture. This asana resembles the combination of bridge and lock. The Closed Bridge with all limbs is a lying position on the back.

It is an excellent pose for back bending practices. By Bridge pose, we can access the root chakra. It stimulates the Thyroid. By doing bridge pose regularly, It will reduce the back pain.

This pose also is a good stretch exercise for the whole body. And it is a great stress reliever.

A step by step guide:

1. Start by lying flat on your back, with your knees bent and your feet flat on the mat.
2. Make sure your feet or hip are apart and parallel to one another.
3. Lift your hips up pressing the feet down firmly.
4. Keeping the knees directly over your heels, Press the palms down into the mat and push the shoulder blades towards the spine.
5. Draw the chest toward the chin, but do not move the chin towards the chest,
6. Press the weight evenly across the all four corners of your feet.
7. Lengthen your tailbone towards the backs of your knees.
8. Hold this position with a few breaths, to about a minute.
9. Release slowly back to the floor.
10. Relax.

Benefits of doing this asana:

• Strengthens the back, buttocks, and hamstrings.
• Opens the chest and shoulders.
• Massages abdominal organes.
• Improves Digestion.
• Reduce headache.
• Relieve the symptoms of menopause
• Cures fatigue.
• Improves the blood circulation.
• Helps alleviate stress and mild depression.
• Calms the brain and nervous system.
• Stretches the neck, spine, chest and hips.
• Cures the back pain
• Create the great flow of oxygen across the body.
• It’s beneficial especially opening the chest and hips.

Precaution and advice:

• Avoid this pose unless you are practicing under a certified yoga coach or an experienced yoga teacher.
• Do not give more pressure on your neck area.
• People with neck Injury should avoid this pose, or do it under the supervision of the experts.
• Pregnant ladies shouldn’t try this asana.
• Get a regular practice for better results.