About Setu Bandhasana

Setu Bandhasana creates an arch from feet to shoulders, building strength and calmness.

How to Perform Setu Bandhasana

1. Lie on back with knees bent, feet flat hip-width, heels near sitting bones.
2. Inhale, press into feet and arms to lift hips toward ceiling.
3. Optionally clasp hands beneath pelvis and roll shoulders underneath.
4. Keep thighs parallel; hold for 5-8 breaths, then roll down slowly.

Key Benefits

• Stretches chest, neck, and spine.
• Strengthens back, glutes, and hamstrings.
• Calms brain and relieves mild stress.

Breathing Guidance

Deep diaphragmatic breathing expanding chest.

Precautions & Safety

Do not turn head while in pose to protect neck.

Tips for Beginners

Place a block under sacrum for a supported, restorative version.