Setubandha Sarvangasana


  1. Place a folder blanket on one end of the bench. Place a bolster on the floor in line with the bench, and touching one end of it. Place a folded blanket on the bolster. Then sit on the blanket on the bench, with your legs stretched out. Place a yoga belt under your thighs and bind it round the middle of your thighs.

  2. Exhale, and lower your back toward the bolster. Press each palm down on the floor on either side of the bolster, your fingers pointing forward. Both arms should support your upper back. Keep your thighs, knees, and feet close together, your heels on the bench, and your toes pointing upward. Lower your arms to the floor.

  3. Slide further down, until the back of your head and your shoulders rest on the bolster. Straighten your legs, keeping your feet together. Stretch the heels and toes away from the torso to increase the stretch of the legs. Extend your arms to the sides on the floor, with the palms facing the ceiling. Hold the pose for 3 minutes. Gradually increase the time to 5 – 8 minutes.


  • Helps to prevent arterial blockages or cardiac arrest by resting the heart muscles and increasing blood circulation to the arteries

  • Combats fluctuating blood pressure, hypertension, and depression by soothing the brain and expanding the chest

  • Relieves eye or ear ailments, migraine, stress-related headaches, nervous exhaustion, and insomnia

  • Improves digestion and strengthens the abdominal organs

  • Relieves backache, strengthens the spine, and relieves neck strain

  • Helps to rest tired legs and prevent varicose veins


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