How to do Setu Bandhasana

Lie Down and Set the Feet

Lie on your back with your legs straight. Bring your heels together and turn your feet out, with the knees slightly bent.

Arch onto the Head

With your elbows on the floor beside you, inhale and press into them to lift and arch the chest, then gently place the crown of your head on the floor.

Cross the Arms

Once the head and neck feel steady, cross your arms over your chest, holding the opposite shoulders. Keep the neck long and the weight light on the head.

Lift the Hips

Inhale and press into the outer edges of the feet, straightening the legs to lift the hips. Roll only slightly towards the forehead and keep the breath slow.

Hold and Release

Hold for 5 breaths. To come down, lower the hips first, then use your hands to support yourself as you lift the head and release onto your back.

✅ Benefits

Strengthens the muscles at the back of the neck, the back and the legs
Opens the chest and the front of the body
Builds strength in the hips and thighs
Demands focus and steadiness

🌿 Wellness Support

Traditionally used to finish the Ashtanga Primary Series
A strong back-body pose that many experienced practitioners find energising

⚠️ Precautions

Stop immediately if you feel pain, tingling or strain in the neck
Practise only once the neck is strong and with guidance from an experienced teacher
Keep the hands beside you for support, or practise the common Bridge Pose instead, until you are ready
Never turn the head while weight is on it

🩺 Check With a Healthcare Professional First If You Have

Any neck injury or neck pain
High blood pressure or heart conditions
Glaucoma or a recent eye procedure
Pregnancy — avoid this pose

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