With Props (1)
Setu Bandhasana with Bolster
सेतु बन्धासन बोल्स्टर
Supported Bridge with bolster — effortless restorative backbend, deeply relaxing.
Anatomy Involved
Benefits
- Effortless backbend
- Opens chest and hip flexors
- Deeply calming
- Can hold for extended time
- Therapeutic for fatigue
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
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
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Supported Bridge with bolster — effortless restorative backbend, deeply relaxing.
How to Practice
1. Prepare bolster.
2. Lie on back, knees bent.
3. Lift hips.
4. Slide bolster under hips/sacrum.
5. Rest hips on bolster — body weight on bolster.
5 more steps remaining
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Frequently Asked Questions
Common questions about Setu Bandhasana with Bolster
What is Setu Bandhasana with Bolster?
Supported Bridge with bolster — effortless restorative backbend, deeply relaxing.
What are the benefits of Setu Bandhasana with Bolster?
Effortless backbend. Opens chest and hip flexors. Deeply calming. Can hold for extended time. Therapeutic for fatigue.
Who should avoid Setu Bandhasana with Bolster?
Avoid this pose if you have: Neck injuries.
How many steps are in Setu Bandhasana with Bolster?
Setu Bandhasana with Bolster is practiced in 10 steps. Prepare bolster.
Is Setu Bandhasana with Bolster suitable for beginners?
Yes, Setu Bandhasana with Bolster is a beginner-friendly pose suitable for all levels.
What props are needed for Setu Bandhasana with Bolster?
You may use: bolster. Props make the pose more accessible and comfortable.
What conditions does Setu Bandhasana with Bolster help with?
Setu Bandhasana with Bolster is therapeutic for: back pain, anxiety, insomnia, depression.
What poses should I do before Setu Bandhasana with Bolster?
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 Bandhasana with Bolster with other poses