Setu means'' Bridge.'' A Bridge(Setu) is a connection between two things, such as two banks of a river or bridge between two ages of any entity. In Yoga, Bridge Pose (Setu Bandhasan) means the connection between your mind and the body, inner word and outer world, the individual and the divine.

Sequence:
1. Starting position; Lie on your back with your knees bent,feet,flat on the floor and a hip which apart.Stretch your arms down along your sides,plams facing down.
2 Breathe in.
3 As you breathe out,roll your hipes up from the floor,starnging with tailbone,then through your middle back,untill you have lifted your hips as you can.keep your feet flat on the floor,and press your plams and shoulder in to the floor.Make sure that your knee point forward,in line with your hips and feet.
4 Stay there serveral slow breaths,Each time you breath out,try to raise your hips a little bit higher.
5 On an out-breath,slowly roll down out of the pose,starting with your upper back,then your middle back,and finally your tailbone.

 

In Detail:
It is better you to use yoga mat if you have. Spread your mat on a firm and level surface. Lie on you back. With an exhalation, bend your knees, one by one, and place your feet parallel to each other and on the floor, close to your buttock. Make sure that your shins are vertical. Exhale and lift your pelvis off the floor by curling up first from your tailbone. Lengthen your pelvis out and away over your legs to elongate the line your spine. Imagine that your pelvis is moving in one direction and your chest in the other. As you lift, move your arms under your back and interlock your fingers with your arms straight. Keep breathing and gently roll your shoulders under, first one shoulder and then the other.

How it's good for you
Bridge Pose strengthens the erector muscles in the midback and lower back, as well as muscles between the shoulder blades. It stretches the abdomen and the chest muscles; increases the flexibility of the upper back, the shoulders, and wrists; and counters the effects of sitting for long periods of time. In addition, it strengthens the legs, especially the hamstrings, the quadriceps and the buttocks.

Caution:
If this hurts your back,roll your hips up untill your body forms a steaight slanted line from your knees to your shoulders. Do not practice Bridge Pose ("Setu Bandhasana") during menstruation, during second and thrid trimesters of pregnancy.