Setu Bandhasana
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Yoga Techniques and Fitness
Overview
In this lesson, we present Setu Bandhasana, a bridge pose that prepares the body for deeper backbends.
Objective
Become familiar with the foundational actions of hip extension and chest opening in a supported backbend.
What You'll Get
What You'll Get: This pose introduces the mechanics of backbending in a way that's accessible and safe. You'll learn to press through the feet to lift the hips while opening the chest and shoulders. The arms can be crossed or reaching back, each variation teaching different actions. For personal practice, it builds the strength and flexibility needed for Urdhva Dhanurasana and other deep backbends. For professionals, it's a preparatory pose that you can use to assess hip extension, spinal mobility, and shoulder opening. You'll see who has the range of motion to access deeper backbends and who needs more foundational work.
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