Setu Bandha Sarvangasana Tutorial – Weekly Advanced Class 422

This 35-minute class explores Setu Bandha Sarvangasana and examines the many ways it can be used to support therapeutic, restorative, and breath-focused practice. While often taught as a non-inverted alternative to Shoulderstand, Setu Bandha Sarvangasana has a much broader application. It is particularly effective for opening the chest, replenishing depleted energy, softening tension in the diaphragm region, and encouraging a smooth, even quality of breath, making it well suited to sequences that prepare the body for pranayama. The class offers an in-depth look at essential prop setups, beginning with a simple variation using a single block placed at the sacrum. From there, the pose is methodically developed with the addition of bolsters and blankets into fully supported versions designed for longer, more restful holds. Common difficulties are addressed along the way, with practical suggestions to reduce discomfort in the lower back, neck, and knees. Clear guidance is also given on safe and effective ways of entering the pose, supporting both newer students and more experienced practitioners in refining their approach.