Setu Bandhasana

Bridge Pose

Sanskrit: Setu Bandhasana
English: Bridge Pose
Sequence: Seated · step 105 of 124
Held for: 5 breaths
Drishti: Nasagrai, tip of nose

Getting into Setu Bandhasana

Lying on your back with your legs straight, tuck your chin and, pressing through your forearms and the back of your head, arch your upper back to lift your chest, coming onto the crown of your head. This is a gentler backbend than Urdhva Dhanurasana, the support comes from your head and forearms, not full extension.

What a teacher would tell you

Press the forearms down.
Lift through the chest.
Legs active, straight.

These are the corrections My Ashtanga speaks aloud while you hold the posture.

The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart