With Props (1)
Setu Bandha Sarvangasana (with chair)
सेतु बंध सर्वांगासन (संस्थित)
Setu Bandha Sarvangasana with a chair is a supported backbend that strengthens the back muscles and opens the chest. The chair provides support, making it a gentle and accessible variation for beginners.
Anatomy Involved
Benefits
- Strengthens back muscles
- Opens the chest and shoulders
- Relieves stress and mild depression
- Stimulates abdominal organs
- Improves digestion
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injury
- Back pain
- Severe headache
- High blood pressure (uncontrolled)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
- 6Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Setu Bandha Sarvangasana with a chair is a supported backbend that strengthens the back muscles and opens the chest. The chair provides support, making it a gentle and accessible variation for beginners.
How to Practice
1. Lie on your back with your knees bent and feet flat on the floor.
2. Position a chair so the seat supports your lower back when you lift your hips.
3. Arms are alongside the body, palms facing down.
4. Inhale, press your feet into the floor, and lift your hips up until your lower back is supported by the chair.
5. Draw your shoulder blades together on your back and gently lift your sternum towards your chin.
5 more steps remaining
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Frequently Asked Questions
Common questions about Setu Bandha Sarvangasana (with chair)
What is Setu Bandha Sarvangasana (with chair)?
Setu Bandha Sarvangasana with a chair is a supported backbend that strengthens the back muscles and opens the chest. The chair provides support, making it a gentle and accessible variation for beginners.
What are the benefits of Setu Bandha Sarvangasana (with chair)?
Strengthens back muscles. Opens the chest and shoulders. Relieves stress and mild depression. Stimulates abdominal organs. Improves digestion.
Who should avoid Setu Bandha Sarvangasana (with chair)?
Avoid this pose if you have: Neck injury, Back pain, Severe headache, High blood pressure (uncontrolled).
How many steps are in Setu Bandha Sarvangasana (with chair)?
Setu Bandha Sarvangasana (with chair) is practiced in 10 steps. Lie on your back with your knees bent and feet flat on the floor.
Is Setu Bandha Sarvangasana (with chair) suitable for beginners?
Yes, Setu Bandha Sarvangasana (with chair) is a beginner-friendly pose suitable for all levels.
What props are needed for Setu Bandha Sarvangasana (with chair)?
You may use: chair, bolster, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Setu Bandha Sarvangasana (with chair)?
Prepare with: Bridge Pose, Supta Tadasana, Supported Setu Bandha Sarvangasana, Bhujangasana (with Bolster Support). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Setu Bandha Sarvangasana (with chair) with other poses