SE
Setu Bandhasana with Bolster
सेतु बन्धासन बोल्स्टर
Beginnersupine
Target Muscles
chesthip flexors
Benefits (5)
- + Effortless backbend
- + Opens chest and hip flexors
- + Deeply calming
- + Can hold for extended time
- + Therapeutic for fatigue
Avoid If (1)
- - Neck injuries
About
Supported Bridge with bolster — effortless restorative backbend, deeply relaxing.
Step-by-Step Instructions
1
1. Prepare bolster.
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2. Lie on back, knees bent.
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3. Lift hips.
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4. Slide bolster under hips/sacrum.
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5. Rest hips on bolster — body weight on bolster.
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6. Arms alongside, palms up.
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7. Complete relaxation — no effort.
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8. Hold 3-10 minutes.
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9. Lift hips, remove bolster.
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10. Savasana.