Backward Extensions
Setu Bandha on block (Bridge Pose)
Level: All levels
Category: Backward Extension
Setu = bridge. Bandha = Lock or restraint. Refers to a pose where certain organs or body parts are contracted or controlled.
Organizing the Pose
• Come close to a wall and belt the thick part of
the thighs together to help keep them from rolling out.
• Lie back, bend the knees and plant the feet on the floor.
• Lift the hips up and place a block under the sacrum.
• Extend the legs out and bring the feet on the block, up against the wall. (For greater challenge, lower the block or have the heels on the floor.)
• Interlock the fingers around the block and roll the shoulders down the floor, tucking the shoulder blades into the back to help lift and open the chest. Hold this position for several breaths.
• Bend the knees, plant the feet flat and lift the hips up. Take the block out.
• Exhale and roll the spine down vertebra by vertebra with the sacrum coming down last of all.
• Lie back, bend the knees and plant the feet on the floor.
• Lift the hips up and place a block under the sacrum.
• Extend the legs out and bring the feet on the block, up against the wall. (For greater challenge, lower the block or have the heels on the floor.)
• Interlock the fingers around the block and roll the shoulders down the floor, tucking the shoulder blades into the back to help lift and open the chest. Hold this position for several breaths.
• Bend the knees, plant the feet flat and lift the hips up. Take the block out.
• Exhale and roll the spine down vertebra by vertebra with the sacrum coming down last of all.
Practice Points
• Roll the tailbone towards the heels and scrub the
heels into the wall.
• Press the tops of the thighs down and extend the legs.
• Broaden the back ribs.
• Broaden the chest and collarbones.
• Roll the shoulders down into the floor and lift the sides of the chest.
• Soften the neck.
• Press the tops of the thighs down and extend the legs.
• Broaden the back ribs.
• Broaden the chest and collarbones.
• Roll the shoulders down into the floor and lift the sides of the chest.
• Soften the neck.