Setu Bandhasana
सेतु बन्धासन
Target Muscles
Benefits (6)
- + 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
Avoid If (4)
- - Neck injury
- - Severe back injury
- - Recent abdominal surgery
- - Glaucoma (if head is lower than chest)
About
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.
Step-by-Step Instructions
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.
6. Keep your thighs parallel and knees directly over your ankles, preventing them from splaying outwards. A strap around the thighs can help.
7. Draw the tailbone towards the pubic bone and lift the hips higher, keeping the inner thighs active.
8. Keep your neck long and relaxed, avoiding any turning of the head.
9. Hold for several deep breaths, further opening the upper back and chest.
10. Exhale, slowly lower your spine down vertebra by vertebra, starting from the upper back, then mid-back, and finally the hips onto the floor.