Step 1: Setup
Create stable base and length before entering extension.
Setu Bandha Sarvangasana (Bridge Pose)
सेतु बंध सर्वांगासन | Backbend practice details from Nirog Yoga
Introduction
Setu Bandha Sarvangasana is a supported backbend that opens chest and strengthens posterior chain with controlled pelvic lift.
Key Alignment Cues
- Feet parallel and knees tracking forward.
- Press through feet to lift pelvis evenly.
- Interlace fingers under back if shoulders allow.
- Keep throat soft and chin slightly tucked.
Benefits
- Strengthens glutes, hamstrings, and back.
- Opens chest and front hips.
- Can calm nervous system when practiced rhythmically.
Precautions
- Avoid turning head while in pose.
- Keep lift moderate for neck or back sensitivity.
Modifications
- Place yoga block under sacrum for supported bridge.
- Use strap around thighs to maintain leg alignment.
Common Mistakes
- Knees splaying outward.
- Overarching lower back without leg engagement.
Practice Rhythm
Recommended hold: 4 to 8 breaths
Breath pattern: Inhale to lift and widen chest, exhale to steady legs.
How to Practice (Step-by-Step)
- Lie on back with knees bent and feet hip-width apart.
- Press feet down and lift pelvis up on inhale.
- Roll shoulders under and broaden chest if comfortable.
- Exhale and lower spine down one segment at a time.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Lift from back-body support and keep breath smooth.
Step 3: Exit and Reset
Lower spine gradually and hug knees into chest.