Yoga Bridge Pose Setu Bandha Sarvangasana

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 periods of time in front of your working station with rounded shoulders. Also, this asana is helpful in cases of headaches caused by overwork.

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 you feet on either side of the bolsters.

Setu Bandhasana is, a modified inversion, therefore, there are some limitations to its practice; it isn’t recommended when menstruating, suffering from hiatal hernia, heart, retinal or neck problems and it is definitely out of the question if you suffer from spondylolisthesis, spondylolysis, a respiratory or sinus infection or after the second semester of pregnancy.

This week, we will exploring  this asana Setu Bandha Sarvangasana  and you will get to practice your own version of it to help you improve the mobility of you neck and shoulders.  See you on the mat.