YogaFold
YOGAFOLD · POSE GUIDE
Ashtanga Bridge
Setu Bandhasana
Lift the torso using the feet and head-side support in the Ashtanga backbend.
Setu means bridge; bandha means connection or bind.
This entry explains preparation and movement characteristics. It does not provide a complete practice procedure for the advanced photographed variation. Learn entry and exit directly with a teacher.
Movement guidance
Preparation
Do not use ordinary Bridge instructions as the practice procedure for this posture.
Understanding the movement
This backbend uses foot and head-side support, unlike ordinary Bridge with the shoulders grounded.
Hold and breathe
Do not attempt a neck-loaded form from a text description alone. Keep breathing comfortably without holding your breath.
Exit and next movement
Learn how to reduce head and neck pressure during the return directly with a teacher.
Easier variations and preparation
Check the basic form and preparations with a teacher; do not force binds, inversions, or deep backbends.
Difficulty refers to the photographed form. Individual experience may differ.
Bhujangasana (Cobra Pose)
Salamba Bhujangasana (Sphinx Pose)
Salabhasana (Locust Pose)
Dhanurasana (Bow Pose)