Explore


Kandharasana
(hand grip on back)

Precaution 

Procedure 

Benefits

KANDHARASANA(hand grip on back)

DOWNLOAD

         Kandharasana (hand grip on back)

or Setu Bandhasana 
Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture

This asana is pronounced as SAY-tuh-bun-DHAHS-ana

The pose resembles a bridge, hence the name. 

            Precaution of Kandharasana (hand grip on back)

  • Avoid doing this pose if you are suffering from neck and back injuries. 

          Procedure of Kandharasana (hand grip on back)

  • To begin, lie on your back.
  • Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
  • Keep your arms beside your body, and palms facing upward.
  • Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  • Keep your arms beside your body, palms grip back supporting elbow on floor and push upward to gain more and more curved back.
  • Keep breathing easily.
  • Hold the posture for a minute or two and exhale as you gently release the pose.
  • Repeat changing the legs. 

          Benefits of Kandharasana (hand grip on back)

  • Strengthens the back muscles.
  • Relieves the tired back instantaneously.
  • Gives a good stretch to the chest, neck and spine.
  • Calms the brain, reducing anxiety, stress and depression.
  • Opens up the lungs and reduces thyroid problems.
  • Helps improve digestion.
  • Helps relieve the symptoms of menopause and menstrual pain.
  • Helpful in asthma, high blood pressure, osteoporosis, and sinusitis.