Inversions
Setu Bandha Sarvangasana on chair (Bridge Pose in Shoulder Stand)
Level: All levelsCategory: Inversion
Setu = bridge. Bandha = Lock or restraint. Sarva = all. Anga = limb.
Organizing the Pose
• Fold up a mat and stack up three blankets on top.
Make the stack neat, with all the folded edges in a clean
line. This will be going under the shoulders to act as a
lift to protect the neck. (See insert.)
• Place a chair against the wall and set the blankets up next to them.
• Lie back on the blankets with the shoulders on and the neck off and place the feet on the chair.
• Roll the shoulders underneath you and reach behind you to grab the legs of the chair.
• Rock from side to side and roll the shoulders down, walking them underneath you a bit more.
• Lift the hips up into the pose.
• Either stay here, holding on to the chair legs, or if you are able, bring the hands into the back and lift the back ribs up to open the chest.
• Ground the feet into the wall and reach the thighs up out of the chest.
• Hold the pose anywhere up to 5 minutes, according to your capacity.
• Place a chair against the wall and set the blankets up next to them.
• Lie back on the blankets with the shoulders on and the neck off and place the feet on the chair.
• Roll the shoulders underneath you and reach behind you to grab the legs of the chair.
• Rock from side to side and roll the shoulders down, walking them underneath you a bit more.
• Lift the hips up into the pose.
• Either stay here, holding on to the chair legs, or if you are able, bring the hands into the back and lift the back ribs up to open the chest.
• Ground the feet into the wall and reach the thighs up out of the chest.
• Hold the pose anywhere up to 5 minutes, according to your capacity.
Practice Points
• Roll the upper arms out and the shoulders under.
• Ground the elbows into the blanket.
• Roll the tailbone towards the knees.
• Soften the thighs and the lower abdomen.
• Soften the buttocks so that they are not clenched.
• Broaden and lift the back ribs.
• Broaden the chest and collarbones.
• Soften the neck and throat.
• Ground the elbows into the blanket.
• Roll the tailbone towards the knees.
• Soften the thighs and the lower abdomen.
• Soften the buttocks so that they are not clenched.
• Broaden and lift the back ribs.
• Broaden the chest and collarbones.
• Soften the neck and throat.