SE
Setu Bandha Sarvangasana from Sirsasana
सेतु बन्ध शीर्षासन
Advancedsupine
Target Muscles
corespine extensorsshoulderslegs
Benefits (3)
- + Extreme core and spinal control
- + Builds transition mastery
- + Deep backbend from inversion
Avoid If (4)
- - Neck injuries
- - Shoulder injuries
- - Spinal injuries
- - High blood pressure
About
Setu Bandha from Sirsasana is transitioning from headstand into bridge without using hands.
Step-by-Step Instructions
1
1. Come into Sirsasana.
2
2. Core and shoulders stable.
3
3. Exhale, slowly lower both legs forward and down.
4
4. Back arches gradually — like a bridge.
5
5. Feet touch the floor — bridge position.
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6. Hands support the back or rest on the floor.
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7. Hold for 3-5 breaths.
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8. Return to Sirsasana or come down directly.
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9. Rest in Balasana.
10
10. Release neck and shoulders.