Setu Bandha (set-too bahn-dah) Sarvangāsana Sarva (all of every)
setu= bridge bandha= lock

The supported setu bandhasana is a great asana to commence your yoga practice, after a busy day at work or with the kids. It quiets your mind, relieves the discomforts of sitting for a long period of time in front of your working station with rounded shoulders. Also, this asana is helpful in cases of headaches caused by stress or forward head syndrome among other conditions.

The set up is simple, place two bolsters end -to-end or two or more single blankets and have a rolled towel handy (optional). Usually props six to twelve inches height are recommended. Then, sit down straddling the bolsters, move nearer to the end behind you and use the strength of your arms to lie down. Finally, if you notice you tend to jam your chin against your chest, protect it by placing the rolled towel in the area located at the base of your neck parallel to your shoulders. If you are feeling discomfort in your lower back, either lower the height of the props or bend your legs and place your feet on either side of the bolsters.

This version of Setu Bandhasana is a modified inversion. During classes or after an osteopathy treatment, I provide the version that is more indicated for your condition. Setu bandha sarvangasana helps in cases of cervical spondylosis, and osteoarthritis of hips, shoulders, wrist, hands, rheumatoid arthritis, and/or second and third trimester of pregnancy as well as, forward head syndrome.

Happy practice!