Variations (2)
Setu Bandhasana with Block
सेतु बंधासन ब्लॉक के साथ
Setu Bandhasana with Block is a supported backbend that gently opens the chest and strengthens the back muscles. The block provides support, allowing for a deeper relaxation and release in the lower back. It's a great pose for beginners to experience the benefits of backbending.
Anatomy Involved
Benefits
- Strengthens back muscles
- Opens the chest and shoulders
- Relieves stress and mild depression
- Calms the brain and reduces anxiety
- Stimulates abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injury
- Shoulder injury
- Recent abdominal surgery
- Severe back pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place the block at an appropriate height for your flexibility
- 2Lie on your back, bend the knees, feet hip-width apart and parallel
- 3Walk the feet close enough to touch the heels with your fingertips
- 4Press through all four corners of both feet to lift the hips
- 5Interlace the fingers under the back and roll the shoulders beneath you
- 6Lift the sternum toward the chin — not the chin toward the sternum
- 7Keep 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
hypertension
Use a lower block or folded blanket, avoid full lift.
pregnancy
Use a block under the sacrum for support, avoid deep arch.
knee injury
Keep feet hip-width apart, avoid pushing through knees.
arthritis
Use a lower block for less intensity, support joints with blankets.
Target Areas
Practice Flow
About this Pose
Setu Bandhasana with Block is a supported backbend that gently opens the chest and strengthens the back muscles. The block provides support, allowing for a deeper relaxation and release in the lower back. It's a great pose for beginners to experience the benefits of backbending.
How to Practice
1. Lie supine with knees bent, feet hip-width apart, and heels close to the sit bones.
2. Inhale and lift the pelvis, engaging the glutes and hamstrings.
3. Draw the tailbone towards the pubic bone, firming the buttocks without clenching.
4. Place a block under the sacrum, ensuring it is comfortably positioned and supports the lower back.
5. Rest the arms on the floor beside the body, palms facing down.
5 more steps remaining
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Frequently Asked Questions
Common questions about Setu Bandhasana with Block
What is Setu Bandhasana with Block?
Setu Bandhasana with Block is a supported backbend that gently opens the chest and strengthens the back muscles. The block provides support, allowing for a deeper relaxation and release in the lower back. It's a great pose for beginners to experience the benefits of backbending.
What are the benefits of Setu Bandhasana with Block?
Strengthens back muscles. Opens the chest and shoulders. Relieves stress and mild depression. Calms the brain and reduces anxiety. Stimulates abdominal organs. Improves digestion.
Who should avoid Setu Bandhasana with Block?
Avoid this pose if you have: Neck injury, Shoulder injury, Recent abdominal surgery, Severe back pain.
How many steps are in Setu Bandhasana with Block?
Setu Bandhasana with Block is practiced in 10 steps. Lie supine with knees bent, feet hip-width apart, and heels close to the sit bones.
Is Setu Bandhasana with Block suitable for beginners?
Yes, Setu Bandhasana with Block is a beginner-friendly pose suitable for all levels.
What props are needed for Setu Bandhasana with Block?
You may use: block, blanket. Props make the pose more accessible and comfortable.
What conditions does Setu Bandhasana with Block help with?
Setu Bandhasana with Block is therapeutic for: back pain, posture correction, anxiety, depression, digestive problems.
What poses should I do before Setu Bandhasana with Block?
Prepare with: Setu Bandhasana, Adho Mukha Svanasana, Bhujangasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Setu Bandhasana with Block with other poses