Variations (1)
With Props (1)
Setu Bandhasana
सेतु बन्धासन
Setu Bandhasana is a gentle backbend that stretches the chest, neck, and spine while strengthening the glutes and hamstrings. It can be practiced restoratively with support or actively to build strength and flexibility.
Anatomy Involved
Benefits
- Strengthens the back, glutes, and hamstrings
- Stretches the chest, neck, and spine
- Calms the brain and helps alleviate stress and mild depression
- Improves digestion
- Helps open the lungs and chest
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injury
- Severe back injury
- Recent abdominal surgery
- Glaucoma (if head is lower than chest)
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
- 1Lie on your back, bend the knees, feet hip-width apart and parallel
- 2Walk the feet close enough to touch the heels with your fingertips
- 3Press through all four corners of both feet to lift the hips
- 4Interlace the fingers under the back and roll the shoulders beneath you
- 5Lift the sternum toward the chin — not the chin toward the sternum
- 6Keep the knees parallel — do not let them splay outward
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Place a folded blanket under the shoulders to support the neck.
back pain
Place a block under the sacrum for supported backbend.
pregnancy
Use a bolster under the hips for gentler support and comfort.
Target Areas
Practice Flow
About this Pose
Setu Bandhasana is a gentle backbend that stretches the chest, neck, and spine while strengthening the glutes and hamstrings. It can be practiced restoratively with support or actively to build strength and flexibility.
How to Practice
1. Lie supine on the floor, bend your knees, and place your feet hip-width apart, heels close to your buttocks.
2. Place your arms alongside your body, palms down, fingers reaching towards your heels.
3. Inhale, press your feet into the floor, and lift your hips up, peeling your spine off the floor vertebra by vertebra.
4. Lift your chest towards your chin, without jamming the chin into the chest, and roll your shoulders underneath you.
5. Interlace your hands beneath your body, pressing palms together, or hold onto your ankles.
5 more steps remaining
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Frequently Asked Questions
Common questions about Setu Bandhasana
What is Setu Bandhasana?
Setu Bandhasana is a gentle backbend that stretches the chest, neck, and spine while strengthening the glutes and hamstrings. It can be practiced restoratively with support or actively to build strength and flexibility.
What are the benefits of Setu Bandhasana?
Strengthens the back, glutes, and hamstrings. Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Improves digestion. Helps open the lungs and chest. Rejuvenates tired legs.
Who should avoid Setu Bandhasana?
Avoid this pose if you have: Neck injury, Severe back injury, Recent abdominal surgery, Glaucoma (if head is lower than chest).
How many steps are in Setu Bandhasana?
Setu Bandhasana is practiced in 10 steps. Lie supine on the floor, bend your knees, and place your feet hip-width apart, heels close to your buttocks.
Is Setu Bandhasana suitable for beginners?
Setu Bandhasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Setu Bandhasana?
You may use: block, blanket, strap. Props make the pose more accessible and comfortable.
What conditions does Setu Bandhasana help with?
Setu Bandhasana is therapeutic for: back pain, anxiety, depression, digestive problems, posture correction.
What poses should I do before Setu Bandhasana?
Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Setu Bandhasana with other poses