Setu Bandha Sarvangasana

Setu Bandha Sarvangasana


aka. The Shoulder Supported Bridge Pose

The pose gently stretches your abdomen, chest, and the area around your shoulders. It can help relieve low back pain and counteract kyphosis (abnormal curvature of the spine) The pose also strengthens your back muscles, buttocks (glutes), thighs, and ankles.

How to do the pose?

1. Lie on your back, bend both knees, and position your feet hip width apart on the floor. Slide your arms besides your body, palms facing down. The fingertips should be softly in contact with the heels.

2. Plant your feet on the floor, inhale, and push your hips up, rolling your spine off the floor. Squeeze the knees together lightly to maintain the knees hip width apart.

3. Lift the chest up by pressing down on the arms and shoulders. Lift the hips higher by engaging the legs, buttocks, and mula bandha.

4. Take four deep breaths and hold them.

5. Exhale and slowly roll the spine back to the floor to release.

Click here to see how to perform this pose:




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