Setu bandha means the construction of a bridge, the whole body forms and arch and is supported at one end by the crown of the head and at the other on the feet.
1. Lay flat on the back, legs together with the arms down by the side, palms facing down.
2. Bring the heels together and draw them half way up where the shins would be if the legs were still extended.
3. The knees will widen as a result, the heels are together and the outer sides of the feet firmly on the floor.
4. Bend the arms at the elbow keep the forearms down, pressing into the hands to help lift the heart towards the ceiling.
5. The entire upper torso is lifted as the head comes back to whats available from the neck & shoulders.
6. Place the top of the head on the mat maintaining an arch from the sit bones to the point where the head touches.
7. To begin lifting, you can keep the arms by the side, lift the hips up and stretch out the legs towards becoming straight, the feet press firmly to anchor at the ground.
8. The whole body now forms a bridge or an arch from the crown of head to the feet.
9. Having practiced this posture regular, one can cross the arms over the chest, placing the hands on opposite shoulders to feel the collar bones remaining broad.
10. Its important to learn the correct steps in mastering this posture within the class environment to safely find the activation needed.
11. Gaze at the nose tip and breath.
This posture strengthens the neck and tones cervical, dorsal, lumbar and sacral regions of the spine. The extensor muscles of the back grow powerful and the hips are contracted and hardened. The pineal, pituitary, thyroid and adrenal glands are bathed in blood and function better. ( B.K.S Iyengar )