Setu Bandhasana (Bridge Pose) – Overview
- Features: Setu Bandhasana (Bridge), and related poses such as Dwi Pada Pitham (Two Legged Table / Half Bridge)
- Objective: Become knowledgeable about the pose and review detailed teaching considerations.
- Description: Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.
“setu” = bridge
“bandha” = lock
“setu bandha” = construction of a bridge (BKS Iyengar)
Also known as: Setu Bandha, Setu Bandha Sarvangasana and Dwi Pada Pitham
Dwi Pada Pitham
“dwi” = two
“pada” = foot
“pitham” = stool, seat, chair bench
Two Foot Pose
Also known as: Two Legged Table and Little Bridge Pose
Heart of Pose
- Backbend / Chest Opener
- In some traditions, Dwi Pada Pitham refers to the vinyasa of lifting hips on inhale and releasing to floor on exhale.
- The restorative version of Setu Bandhasana is different than the supported version shown here. In the restorative version, the back is on a lengthwise bolster, head spilling off.
- Bridge Pose requires hip extension, knee flexion, and scapula adduction and depression.
- The power of the upper back is directed to squeezing and lowering the shoulder blades.
- Bridge is the primary preparation for Salamba Sarvangasana.
- Some sources suggest waiting until student can hold Bridge Pose for quite some time to indicate proper strength before introducing Sarvangasana.
- Another readiness test for Sarvangasana is that cervical and thoracic spine are both lifted from floor in Bridge Pose.
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