Setu = Bridge, Bandha = Lock, Asana = Pose or Posture

This asana resembles a bridge.
This rejuvenating backbend will open your chest up and keep your spine flexible. It also help to prepare you for more intense backbends.
This asana is also a counter pose for Sarvangasana, Halasana and so on.

Stage 1

1. Lie back onto the floor, keep your arms beside your body, palms facing down.
2. Fold your knees and keep your feet hip distance apart on the floor, with knees and ankles in a straight line.
3. Inhaling, slowly lift your lower back, middle back and upper back off the floor,  gently bring in the shoulders, touch the chest to the chin without bringing the chin down.  Both thighs are parallel to each other and to the floor. If you want to increase the intensity, you can interlock your fingers. It will give more stretch on the shoulder blades and lower back.
4. Hold 10-20 seconds (remember to do normal breathing) and exhale as you gently release the pose.
5. Repeat this asana 2 more times

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Stage 2

1. Lie on your back. Fold your knees and keep your feet hip distance apart on the floor, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down.
2. Inhaling, slowly lift your lower back, middle back and upper back off the floor, gently chest to the chin,  support your back with the palms of your hands, and bring your elbows inside of your body.
3. For getting the elbows inside, you can lift your side of the left hip, bring your left hand inside of your body and then lift your right hip and bring your right hand inside. Hold 10-20 seconds (remember to do normal breathing) and exhale as you gently release the pose.
4. Repeat this asana 2 more times

Stage 3

1. Lie on your back. Fold your knees and keep your feet hip distance apart on the floor, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down.
2. Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently, chest to the chin,  support your back with the palms of your hands, and bring your elbows inside of your body. 
3. Slowly straighten your left leg and then your right leg and keep your legs together.  Both the thighs are parallel to each other and to the floor.
4. Hold 10-20 seconds (and remember to do normal breathing) and exhale as you gently release the pose.
5. Exhale bend your left leg and then right leg and lower your hip down.
6. Repeat this asana, if it is needed again.

Benefits

1. Stretches the chest, neck, and spine.
2. Calms the brain and helps alleviate stress and mild depression.
3. Stimulates abdominal organs, lungs, and thyroid.
4. Rejuvenates tired legs.
5. Improves digestion.
6. Relieves menstrual discomfort when done supported, Helps relieve the symptoms of menopause.
7. Reduces anxiety, fatigue, backache, headache, and insomnia.
8. Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis.