Setubandha Sarvangasana (Therapy)

The Sanskrit name is derived from Setu (सेतु) meaning bridge, Bandha (बन्धा) meaning lock and āsana (आसन) meaning “posture” or “seat”.

• Position the Pawanmuktasana bench (a bench used in yoga for various supported postures) on the mat. This bench will be used to support your back.

• Place a folded yoga sticky mat on the bench for the lower back support.

• Place a yoga bolster horizontally on the mat and sticky mat for your head and shoulder support.

• Sit on the bench covered with sticky mat and gently tie your thighs with yoga belt to keep legs aligned.

• Gently lie down towards the back by resting your head on the Bolster.

• Ensure that your arms are resting on the mat with your palms facing up.

• Keep your knees aligned with your ankles and parallel to each other.

• Roll your shoulders back and down to broaden your chest and open your heart.

• Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.

• Now hold the bench and lift yourself up

• Keep your chin slightly tucked to lengthen the back of your neck and avoid compressing your cervical spine.

• Focus on maintaining stability in your lower body while opening your chest and heart centre.

• Knees not in line with hips

• Chest is not lifted

• Toes out to the side

• Avoid in case of neck and shoulder injuries or sprains, or in case of spinal, shoulder or hip surgeries

• Avoid if suffering from acute cervical spondylitis or herniated disc

• Avoid if you have undergone knee replacement surgery or are suffering from severe osteoporosis

• Heart surgery patients should avoid

• Avoid if suffering from abdominal hernias