Backward Bends
Chatushpadasana (Four Feet Pose)

Level: Intermediate
Chatushka = consisting of four. Pada = a foot.
This variation of Setu Bandha (Bridge Pose) is quite a bit more challenging. Make sure you have a firm grip on the ankles while keeping the heels on the ground to protect the knees. It can be made quite a bit easier by looping a belt around the ankles and holding onto that instead,
Organizing the Pose
- Lie flat on the back.
- Bend the knees and place the feet flat on the floor close to the hips.
- Lift the hips a little bit off the floor and take hold of the ankles.
- Roll the shoulders down into the floor and widen the collarbones.
- Exhale and swing the hips and thighs towards the knees.
- Widen and lift the back.
- Hold this position for 20 seconds to several minutes.
- Release out of the pose.
- Draw the knees into the chest if you need to release the lower back or stretch the legs out to release the thighs.
Practice Points
- Relax the buttocks completely, finding strength in the inner thighs instead.
- Lengthen the tailbone towards the knees.
- Soften the thighs and lengthen them towards the knees.
- Stretch from the hip creases to the top of the head.
- Strengthen the sides of the waist and roll them towards the head.
- Widen and lift the back ribs.
- Widen the shoulder blades and the collarbones.
- Lift the backs of the armpits while descending the fronts.
- Soften and deepen the notch between the collarbones.
- Soften and widen the throat and the back of the neck.