Setu Bandha Sarvangasana from Sirsasana
सेतु बन्ध शीर्षासन
Setu Bandha from Sirsasana is transitioning from headstand into bridge without using hands.
Anatomy Involved
Benefits
- Extreme core and spinal control
- Builds transition mastery
- Deep backbend from inversion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
- Shoulder injuries
- Spinal injuries
- High blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Setu Bandha from Sirsasana is transitioning from headstand into bridge without using hands.
How to Practice
1. Come into Sirsasana.
2. Core and shoulders stable.
3. Exhale, slowly lower both legs forward and down.
4. Back arches gradually — like a bridge.
5. Feet touch the floor — bridge position.
5 more steps remaining
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Frequently Asked Questions
Common questions about Setu Bandha Sarvangasana from Sirsasana
What is Setu Bandha Sarvangasana from Sirsasana?
Setu Bandha from Sirsasana is transitioning from headstand into bridge without using hands.
What are the benefits of Setu Bandha Sarvangasana from Sirsasana?
Extreme core and spinal control. Builds transition mastery. Deep backbend from inversion.
Who should avoid Setu Bandha Sarvangasana from Sirsasana?
Avoid this pose if you have: Neck injuries, Shoulder injuries, Spinal injuries, High blood pressure.
How many steps are in Setu Bandha Sarvangasana from Sirsasana?
Setu Bandha Sarvangasana from Sirsasana is practiced in 10 steps. Come into Sirsasana.
Is Setu Bandha Sarvangasana from Sirsasana suitable for beginners?
Setu Bandha Sarvangasana from Sirsasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Setu Bandha Sarvangasana from Sirsasana?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Setu Bandha Sarvangasana from Sirsasana help with?
Setu Bandha Sarvangasana from Sirsasana is therapeutic for: strength, flexibility.
What poses should I do before Setu Bandha Sarvangasana from Sirsasana?
Prepare with: Supta Tadasana, Supta Padangusthasana I, Supta Padangusthasana II. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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