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Setu Bandha with Block
(Supported Bridge Pose with Block)

How to perform Supported Bridge Pose with Block

As you lie down, bend your knees and plant your feet close to your buttocks. Lift your hips up evenly and place a block under your sacrum for support.

What is Setu Bandha with Block?

This posture is a mild inversion and can be quite energizing, as it brings the blood back to your heart. The block placed under your sacrum helps relieve you of the extra effort of going into the full pose. This way you can also start to become accustomed to how an inversion feels. Your shoulders and glutes get stronger as they support your upper body, and your chest opens up, allowing for more air to enter your lungs.

When to use Setu Bandha with Block?

Seen as Setu Bandha Sarvangasana (Bridge Pose) can be too difficult for some, placing a block under your sacrum can be a way to get your body used to assuming the full posture. The block supports some of your body weight, making it easier for you to concentrate on aligning your hips, something you need to master before going into unsupported Setu Bandha Sarvangasana.

This supported variation of Setu Bandha Sarvangasana can be used by students of all levels and can be incorporated into a restorative sequence or at the end of your practice to help you calm your mind.