Activate Your Setu Bandha (Bridge Pose) with Props

Activate Your Setu Bandha (Bridge Pose) with Props

Setu Bandha Pose builds strength in your legs and low back as well as diminishing back pain. To gain the most benefit, you’ll need to lift your lower back as high as possible without strain. Try these two techniques to fully activate your Bridge Pose so that next time you practice without props, your body’s muscle memory will help you create the shape again with ease.

Here’s how:

1. Setu Bandha with blocks underneath feet

Bridge Pose with blocks under feet






Blocks under your feet will help you get your legs working vigorously while you lift your back to it’s highest (comfortable) degree.

2. Setu Bandha with strap around mid thighs

Bridge Pose with strap around thighs






If you turn your toes and knees out in Bridge Pose (as students often do), you compress your sacrum (the 5 fused vertebra at the base of your spine) and diminish freedom in your lower back. In order to help you keep your feet and knees facing forward for optimum results, try this: bind your thighs with a strap to hold the alignment of feet and knees hips width apart. Press the inner edges of your feet down as you isometrically drag them apart, you’ll feel an activation in your outer thighs as they press against the strap. Hold all of that as you engage your buttocks and lift up. Draw your tailbone towards your navel to get even more freedom in your low back.


Kelli Russell
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