Setu Bandhasana

Benefits

• Strengthens the back, glutes, and hamstrings
• Opens the chest, shoulders, and hips
• Stimulates thyroid and thymus glands
• Calms the nervous system and relieves anxiety
• Improves spinal flexibility

Steps

1. Lie on your back, knees bent, feet hip-width apart close to the hips.
2. Arms rest along the sides, palms down.
3. Inhale and press feet into the floor, lifting hips toward the ceiling.
4. Clasp hands underneath the body, pressing arms into the mat.
5. Hold 30–60 seconds, exhale and lower slowly.