Setu Bandha (Ashtanga closing)

Setu Bandhāsana (Ashtanga)

Read what the gnome says

Setu Bandha, Ashtanga closing! Lie on your back, bend the knees, lift the hips, and walk the shoulders under. Clasp the hands, press the arms down, and keep the neck long. Knees over the ankles. Breathe, then lower slowly. Bridge-building gnome.

Works on Spinal erectors · Glutes · Abdominals

How to do it

1. Lie on the back, bend the knees and lift the hips into a bridge.
2. Slide the shoulders under, place the crown lightly down and hold the ankles or the thighs.
3. Keep the weight on the shoulders, not the head, and breathe; lower slowly.

Common mistakes

• Don’t put weight on the neck.
• Don’t let the knees fall out.
• Don’t force the arch.

Benefits

• Changes your view and wakes up the shoulders and core.
• Builds strength and body awareness.
• Calms the mind once it feels steady.

Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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