Setu Bandha Sarvanghasana Variations
On the floor
This classic pose has so many variations. You can do it actively and strengthen the backside of your body: triceps, all back muscles, buttocks, hamstrings, calves. You can also do it passively and restore your body and mind.
The framework of this pose is: shoulders rest on floor, blankets or bolster. Sternum is lifted. Abs are parallel to the floor which means it can be practiced during menstruation. Upper thighs rotate inwardly. The facial muscles and the tongue are relaxed.
Increasing the backward bend
The magic of restorative bridge pose
Lying with your whole body supported in this pose is heaven. Neck and lower back are long which stimulates the parasympathetic nervous system. The thoracic spine is held in a backward stretch which stimulates the sympathetic nervous system. Legs may not flop outwards and need to be tied to ensure an inner rotation to the thighs which helps to create space in the Sj-joint. Shoulders need to touch the floor.