SETU BANDHA SARVANGASANA

Description

SETU BANDHA SARVANGASANA Asana group: backbends (neck compensation) Translation of the name from Sanskrit: • setu — bridge; • bandha — lock; • sarvanga — whole body. 1. Setup Lie on the back, bend the knees and bring the heels closer to the sitting bones. Press the feet into the mat and lift the pelvis up toward the ceiling. Straighten the legs. Keep the shoulders strictly on the mat, rotate the shoulders toward the ceiling, hold with the hands and close the fingers in a lock under the body. The abdomen is elongated, the tailbone points toward the backs of the knees. The gaze is forward. Breathe evenly. Hold for several breaths, then lower the pelvis down vertebra by vertebra. 2. Simplified and advanced variations Simplified variations: • with the hands on the mat along the body; • place a block under the sacrum. Advanced variations: • from the pose alternately raise the straight legs; • bring the hands into the lock and raise the pelvis higher. 3. Injury prevention The neck is unloaded: the weight rests on the shoulders and feet. Do not rotate the head in the pose. The knees stay hip-width apart. If there is discomfort in the neck, keep the shoulders pushed into the mat.