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Backbend Asana · Intermediate (Level 3) · Catalog #800400

Setu Bandhasana Ashtanga Setu Bandhasana (Ashtanga)

A bridge lifted onto the crown of the head with the feet turned out. Very strong on the cervical spine.

Practice Setu Bandhasana Ashtanga (Setu Bandhasana (Ashtanga)) 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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Setu Bandhasana Ashtanga (Setu Bandhasana (Ashtanga)) — Backbend Yoga Posture Illustration

Setu Bandhasana Ashtanga (Setu Bandhasana (Ashtanga)) — Backbend posture targeting Back, Traps, Glutes, Quads · Even ujjayi breath · Backward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Setu Bandhasana (Ashtanga)
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
20 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Backward
Target Muscles
Back, Traps, Glutes, Quads
Energy Expenditure
3.8 METs

Alignment, Breath & Drishti Cues for Setu Bandhasana Ashtanga

Setu Bandhasana Ashtanga (Setu Bandhasana (Ashtanga)) belongs to the Backbend posture family and engages the Back, Traps, Glutes, Quads at an intensity of approximately 3.8 METs. A bridge lifted onto the crown of the head with the feet turned out. Very strong on the cervical spine.

  • Breath Rhythm: Maintain Even ujjayi throughout the 20-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Backward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Traps, Glutes, Quads.
  • Minimum Recommended Age: 15 years (180 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: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 20 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury
  • Low back injury

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