Setu Bandhasana (Bridge Pose)
Learned: Asana Lab
See Manual Pages: 140, A-114 (Eka Pada), A-115, A-119
Where this can show up in class: Peak Pada, Afterward
This pose can be done in the following orientations: Supine. It is an inversion
This pose contains the following overall actions: Backbend.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Chest Thighs |
Feet Back of neck |
Tailbone Shins Fronts of thighs |
Inner thighs Shoulder blades Arms |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Block under butt Bend elbows, point fingertips up, and drive through upper arms Flowing version: arms up, bridge down and vice versa Block squeezed between legs w/ block between legs, lift one leg at a time |
Dhanurasana Ustrasana Urdhva Dhanurasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Front body |
Glutes Hamstrings |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Excessive lumbar spine curve | Tuck tail (to engage glutes); press into heels and push shins away |
| Hip abduction/external rotation | Engage glutes; Samana through inner thighs |
| Coming up too high (too much pressure on neck) | Want straight line from knees through neck |
| Feet too close to/far from butt | |
| Feet too close to/far apart from each other | |