AnatomyDigestive System, Shoulders, Spine, Thyroid
Pose TypeBackbend, Heart Opener
Setu Bandha Sarvangasana (set-uu bahn-dah sar-VAHN-GAHS-anna) setu bandha = the construction of a bridge sarva = all, whole anga = limb or body
- Stimulates the thyroid
- Improves posture and opens rounded shoulders
- Stretches the abdominal organs and improves digestion
- Tones the female reproductive organs
- Relieves anxiety, fatigue, and insomnia
- Neck injury
- Peptic or duodenal ulcers
- Lie on your back with your arms next to your body, palms facing down. Bend your knees and place your feet near your sitting bones, hip-distance wide.
- Inhale and lift your hips high. Make sure your knees are aligned over your ankles.
- Interlace your fingers on the floor and tuck your shoulders underneath you. Draw your hands toward your feet.
- Stay in the pose for several breaths, then release hands, and exhale to lower.
MODIFY OR REPLACE
- Snake pose (Sarpasana)
- Camel pose (Ustrasana)
- Keep arms flat on the ground, rather than clasping hands beneath you.
- Keep your legs parallel.
- Align your knees over your ankles.
- Reach your chest toward your chin.
- Hold onto the outer ankles.
- Hold onto opposite ankles.
- Reach legs toward the sky, one at a time.
- Support your hips with your hands and walk your feet forward.
WATCH OUT FOR
- Knees beyond feet
- Legs too wide or too close together
- Turning the neck while in the posture