SETU BANDHASANA

Description

SETU BANDHASANA Asana group: backbends (half bridge) Translation of the name from Sanskrit: • setu — bridge; bandha — lock; asana — pose. 1. Setup Starting position: lie on the back. Bend the knees with the feet hip-width apart on the floor, arms along the body with the palms down. On an inhale lift the pelvis, rolling the spine off the floor vertebra by vertebra. Keep the shoulders pressed down. Do not let the knees drop inward. Hold for a few breaths, then lower slowly. 2. Simplified and advanced variations Simplified variations: • move the heels closer to the glutes for a milder lift; • place a block under the sacrum to rest. Advanced variations: • raise one leg toward the ceiling; • interlace the hands under the pelvis. 3. Injury prevention Make sure the feet do not slip; place a sticky mat under the heels if needed. Do not lift the pelvis higher than the lower back comfortably allows.