A pose to put a pause on your busy day
Using a bolster to practice Setu Bandha Sarvangasana makes this Bridge Pose a restorative asana. While this is a relaxing pose, it gives us benefits that most rigorous poses do not offer. With the head below the heart, this pose relaxes the central nervous system and can replenish natural energy we need for balanced living.
Using a bolster in this restorative pose puts the pause on a busy day then gives us what we need to keep going.
Like Supta Baddha Konasana / Reclined Bound Ankle Pose, this is a beneficial grounding pose to practice during a season of change or a time of unrest.
Setu Bandha Sarvangasana is a backbend. It opens the chest, lungs and shoulders. It relieves low back compression and opens the abdomen and hip flexors. It can also relieve headaches.
- To prepare for the pose, place your bolster vertically on your mat. If you have two bolsters place them end-to-end to make one long bolster (like the photo in the top of the page).
- If you have one bolster, place two blocks at the end of the mat for each foot (like the second photo) or a rolled blanket if you don’t have blocks at home.
- To come into the pose, sit on the middle of the two bolsters or the end of your one bolster. Lie back with bent knees and slide your body back to the end of the bolster so that your shoulders come off the bolster and your shoulder blades rest flat on the floor, against the edge of your bolster. Straighten out your legs and rest them on the second bolster.
- If using one bolster, place each foot on a block or on your rolled blanket.
- Placing a strap around the thighs is a nice option in this pose.
- If you have an eye pillow, place it on your eyes or forehead to help you relax.
- We like to stay in this pose for up to 10 minutes. But there is no wrong time to do this pose. Just enjoy. And restore.