young woman practicing setu bandhasana - half bridge yoga pose

Setu Bandhasana - Half Bridge

August 27, 2020

SET-too bahn-DAH-sa-na.

Setu = Bridge.

Bandha = Lock or Seal.

Asana = Steady Pose.

This posture is the perfect preparation for the Wheel - Urdhva Dhanurasana also known as Chakrasana.

This posture gently stretches the organs of digestion and helps keep the spine mobile and strong. It also strengthens the gluteal and thigh muscles.

How to Perform Setu Bandhasana

Lie on your back with your knees bent and your feet firmly fixed on the floor. Take a moment to check that your weight is distributed evenly through the soles of your feet, make sure you’re your feet are hip distance apart and the outside edges of your feet are parallel.

Relax your arms along side your body with your palms facing up.

Slowly lift your hips keeping your feet and shoulders in contact with the floor. If you feel comfortable you can bring your shoulders a little closer together.

There are different arms positions you can try interlinking your hands under your body or using your hands to support your hips.

Breathe slowly in and out through your nose for five complete breaths and repeat two more times.