Sanskrit Name and meaning:
SET-too BAHN-dah setu = dam or bridge bandha = lock
How to: Step 1: Lay on your back with knees bent, feet hip width apart and arms down by your sides.
Step 2: Press into your feet and arms, and push knees forward as you lift your buttocks off the floor; engage the thighs as you lift while keeping your feet parallel Step 3: With your shoulders supporting underneath you, interlace your hands below your pelvis and lengthen the tailbone Step 4: Keep your hips lifted and press the top of your sternum toward your chin while maintaining space between your chin and chest Step 5: Stay for 30 seconds to 1 minute, then unclasp your hands and slowly lower your spine to the floor; rest a moment with your feet wide and knees in towards each other Benefits of the pose:
Opens the chest and heart
Stretches the neck and spine, thighs and hip flexors
Stimulates the thyroid to regulate metabolism, and the abdominal organs to improve digestion
Helps relieve menstrual discomfort when done supported
Calming for the brain to reduce anxiety and stress
Therapeutic for high blood pressure
Cautions: If you have a neck injury, avoid this pose unless practicing under the supervision of an experienced teacher. Option to place a block or bolster under the sacrum to provide support for the pelvis to make this a more restorative pose.