Setu Bandha Sarvangasana

  • Beginner's Tip:
    • Once the shoulders are rolled under, be sure not to pull them forcefully away from your ears, which tends to overstretch the neck. Lift the tops of the shoulders slightly toward the ears and push the inner shoulder blades away from the spine.
  • Modifications and props:
    • If you have difficulty supporting the lift of the pelvis in this pose after taking it away from the floor, slide a block or bolster under your sacrum and rest the pelvis on this support.
  • Deepen the pose:
    • Once in the pose, lift your heels off the floor and push your tailbone up, a little closer to the pubis. Then from the lift of the tail, stretch the heels back to the floor again.
  • Partnering:
    • A partner can help you learn about the correct action of the top thighs in a backbend. Perform the pose, then have the partner straddle your legs and clasp your top thighs. He/she can brace your outer thighs with his/her inner legs. Next the partner should strongly turn the thighs inward and encourage the inner thighs down toward the floor (as you resist the tailbone toward the pubis). Recreate this action in all backbends.
  • Info
    • setu = dam, dike, or bridge bandha = lock
  • Benefits:
    • Stretches the spine, shoulders, and hips.
    • Massages the abdominal organs.
    • Relieves lower backache, neck pain, and sciatica.
    • Helps relieve stress.
    • Improves digestion.
    • Especially good in the second trimester of pregnancy for strengthening the lower back.
    • Therapeutic for carpal tunnel syndrome.
  • Therapeutic Applications:
    • Stress.
  • Contraindications and Cautions:
    • Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.