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Setu Bandha Sarvangasana is derived from the sanskirt word Setu which means bridge, bandha means lock, and sarvangasana means support. In English the translation is the supported bridge pose.
To get into this asana you lie down then bend your knees up and put your feet on the floor. Next exhale while pressing your feet and arms into the floor. Push your tailbone up and lift your buttocks up off the floor. Lay your hands under your pelvis and intertwine them. Make sure you try to stay on top of your shoulders. Next firm up your arms and broaden your shoulders.
Actions involved in the asana are to inhale white tightening and to exhale when you release. Keep lifting the pelvis higher to get a good stretch.
Benefits/Effects:
-Stretches neck, hip, spine, and chest while strengthening the spinal muscles, hamstrings, buttocks, and back muscles
- This stretch helps the central nervous system and is good for depression
-It improves the digestive system and stimulates abdominal organs
Awareness-You should have a strong core and should not strain your lower back. You should feel a stretch in the neck, hip, spine, and chest.
http://yoga.ygoy.com/2009/11/04/setu-bandha-sarvangasana-and-its-benefits/
http://www.yogajournal.com/poses/472
