Yoga Corner: Asana + Variations

Variation 1 – In this variation the legs are level with the pelvis. With the use of 3 blocs at the tallest height, 2 are used under the heels to support the legs and 1 under the mid-sacrum to support the pelvis. The feet are placed at the wall with the big toes touching and the inner heels slightly apart so that the little toes are in line with the outer heels. All 4 corners of the feet are pressing into the wall to help with the action of fully extending the legs. The belt around the mid thighs helps keep the legs moving in from the outer thighs to the inner thighs (adduction) and also helps to keep the legs moving inward (internal rotation). The blanket is placed under the upper arms and shoulders (not under the neck and head) to support the shoulders and also to create space at the back of the neck and protect C7. To deepen the pose, start turning the 2 blocks at the wall to reduce the height, until the heels eventually rest on the floor.

Variation 2 – As in Variation 1, the legs art still level with the pelvis, but the opening of the chest is a bit more pronounced. The yoga bench supports the heels, legs and pelvis. The 3 belts are fastened around the legs and the bench to keep the legs moving inwards and towards one another (adduction and inner rotation) and primarily to aid in grounding the femurs from the front of the thighs to the back of the thighs down into the bench. The blankets have to be built up to the place where the shoulders and upper arms are supported. The collarbones are placed at the edge of the blankets and the back of the neck and head are off the blankets; this creates space at the back of the neck and protects C7. The belt tied around the wrist keeps the wrists in line with the shoulders which then helps with the action of opening the chest.

Variation 3 – If working with the yoga bench is too deep, or a yoga bench is just not available, this variation with the chair and blocks is appropriate. With the feet at the wall and the calves on the chair, place two blocks, one high and one lower (see photo for bloc placement) to raise the pelvis to the same height of the legs (pelvis higher, legs lower when attainable). Creating the height at the pelvis and legs increases the chest opening, which is the purpose of this pose. The belt is placed at the mid thighs to keep the legs moving inward and towards one another. The blanket is placed under the upper arms and shoulders (not under the neck and head) to support the shoulders and also to create space at the back of the neck and protect C7. The back of the head is resting on the mat. The belt tied around the wrist keeps the wrists in line with the shoulders which then helps with the action of opening the chest.

Variation 4 – This variation is done using a sling around the mid sacrum. A belt is used to tighten the sling to bring the outer hips up and then inward towards one another to stabilize the pelvis. Feet are against the wall and heels are on the floor to deepen the Setu Bandha to its fullest expression. Blocks could be built up under the heels to the level of the pelvis, but no higher, to modify for different levels of ability. A blanket is placed under the shoulders and upper arms right to the edge of the collarbones to create space at the back of the neck and protect C7. The back of the head is resting on the mat.

Variation 5 – For a more recuperative, or gentle approach to Setu Bandha, try using a bolster horizontally under the heels and one vertically under the pelvis and place your lower shoulder blades right on the edge of that bolster in order to get the shoulders and back of the head on the floor. Place a belt at the mid thighs to keep the thighs moving inward and towards one another. And push your feet into the wall to lengthen your legs.