Setu Bandhasana builds a bridge from the shoulders to the feet. It is kinder than Wheel Pose and is often used to relieve a tired back, open a collapsed chest, and prepare for inversions such as Sarvangasana.
Press down to go up. The work is in the legs, not in crunching the neck.
How to practise
- Lie on the back. Bend the knees, feet hip-width and close to the hips. Arms by the sides.
- Inhale, press the feet and lift the pelvis. Keep the thighs parallel.
- Optional: roll the shoulders under and clasp the hands. Chin stays away from the chest enough to breathe.
- Press the arms and feet down. Lift the chest toward the chin.
- Exhale and roll down vertebra by vertebra.
Hold 20–40 seconds. Repeat 2–3 times.
Benefits
- Strengthens the back, glutes and hamstrings
- Opens the chest and hip flexors
- Can relieve mild backache and fatigue
- Calms the mind and may help mild anxiety
Precautions
Avoid in neck injury, recent shoulder surgery or acute lumbar issues. Do not turn the head while lifted. In pregnancy, practise a supported bridge with a block under the sacrum if advised.
