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Backbend Asana · Beginner (Level 1) · Catalog #800234

Bridge with Block Between Thighs Setu Bandha (thigh block)

Bridge with a block squeezed between the thighs so the adductors and glutes engage together.

Practice Bridge with Block Between Thighs (Setu Bandha (thigh block)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Bridge with Block Between Thighs (Setu Bandha (thigh block)) — Backbend Yoga Posture Illustration

Bridge with Block Between Thighs (Setu Bandha (thigh block)) — Backbend posture targeting Glutes, Inner Thighs, Hamstrings · Even ujjayi breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Setu Bandha (thigh block)
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
45 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Upward
Target Muscles
Glutes, Inner Thighs, Hamstrings
Energy Expenditure
3.0 METs

Alignment, Breath & Drishti Cues for Bridge with Block Between Thighs

Bridge with Block Between Thighs (Setu Bandha (thigh block)) belongs to the Backbend posture family and engages the Glutes, Inner Thighs, Hamstrings at an intensity of approximately 3.0 METs. Bridge with a block squeezed between the thighs so the adductors and glutes engage together.

  • Breath Rhythm: Maintain Even ujjayi throughout the 45-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Glutes, Inner Thighs, Hamstrings.
  • Minimum Recommended Age: 4 years (48 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury

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