What is an Iyengar Setubandh Bench? Benefits and Uses in Yoga Practice

Iyengar Setubandh Bench is a specialized yoga prop developed for Iyengar Yoga practice to support practitioners in performing asanas with greater precision, alignment, and safety. This bench is particularly useful in aiding practitioners to achieve deeper postures, especially those that involve spinal extension and opening, such as Setubandhasana (Bridge Pose). The use of such innovative yoga props creates supportive conditions to perform the asanas.

About Iyengar Setubandh Bench?

The Iyengar Setubandh Bench, manufactured in wood allows users to perform yoga asanas with precision and safety. It also helps beginners to exercise their muscles allowing them to move faster. Made of high-quality wood, the bench typically supports the lower back while allowing for a greater stretch in the chest, spine, and hips. This prop enables yogis to focus on deepening their poses without straining, helping them maintain proper alignment in the body. It also ensures the practitioner’s spine stays in the right position, minimizing the risk of injury and providing the maximum therapeutic benefits of the posture.

Benefits of Using an Iyengar Setubandh Bench in Yoga Practice

1. Alignment and Postural Support: Iyengar Setubandh maintains the alignment of the body during yoga. Being improperly aligned can increase the risk of injury. The Setubandh Bench supports this alignment and acts as a tool for the practitioner.
2. Deeper Poses: The Setubandh Bench targets the shoulders and hips, thus facilitating body flexibility in these areas. The bench also enables the opening of the chest which encourages deep breathing.
3. Therapeutic Benefits: To open the chest and make breathing easier, use the Setubandh Bench to sit comfortably and relax. Other than deep breathing, the chest expansion exercise also boosts respiratory health through lapping enough air. As a result, muscles are toned by required relaxation, as done in pranayama and Setubandh Bench poses.
4. Injury Prevention: Indeed, with its solid support in difficult yoga poses, it is much easier to avoid injury caused by overexertion or incorrect body alignment.
5. Restorative Practice: Setubandh Bench is a prop for restorative practices as it provides gentle support to muscles and joints during long-held poses for relaxation and stress relief. The more we relax, the better the blood flows, and thus the body will be supplied with more oxygen and nutrients.

How to Do Setubandhasana (Bridge Pose) with the Setubandh Bench

1. Position the Setubandh bench in a manner that it is stable and secure to perform the asanas on it. This bench will be used to support your back.
2. Place a folded yoga blanket on the floor to support your head and shoulders.
3. Sit on the bench.
4. Gently lie down towards the back by resting your head and shoulders on the blanket.
5. Ensure that your arms are resting on floor with your palms facing up or clasp your hands.
6. Keep your knees aligned with your ankles and parallel to each other.
7. Roll your shoulders back and down to broaden your chest and open your heart.
8. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
9. Now hold the bench and lift yourself up.

How to Use an Iyengar Setubandh Bench

1. Safely Check Stability: Be ensured that the bench has a flat and stable base to avoid any injury.
2. Start Slowly: In the initial phase, start slowly to make the body accustomed in the pose to avoid any discomfort such as overstretching or muscle pains.
3. Listen to Your Body: Don’t exert and push beyond limitations to avoid any injury and practice safely. Always listen to the cues of the body while performing such asanas. Ensure proper rest when the body calls for it.
4. Consult an Expert: If you’re new to using props in your yoga sessions, it is advisable to consult and expert for a safer and better practice.

Who Should Use an Iyengar Setubandh Bench?

The Iyengar Setubandh Bench is a valuable tool for a wide range of practitioners, particularly those who are beginners, have limited mobility, or experience back or spine issues. It provides essential support for those learning proper alignment in yoga poses, especially Setubandh Bench (Bridge Pose), making it accessible to individuals with varying levels of flexibility. The bench is also beneficial for restorative yoga practitioners, offering a gentle, supported stretch that promotes relaxation without straining the body. Whether for alignment, relaxation, or deepening a practice, the Iyengar Setubandh Bench enhances safety, comfort, and effectiveness for all users.

Conclusion

The Iyengar Setubandh Bench is an invaluable tool for enhancing alignment, deepening yoga postures, and offering therapeutic benefits. Whether you are a beginner seeking support or an experienced practitioner aiming for deeper alignment, the bench provides the necessary foundation for a safe, effective practice.