Yoga Bridge Pose or Setu Bandhasana
What is Yoga Bridge Pose or Setu Bandhasana?
The Setu Bandhasana or Yoga Bridge Pose literally means the construction of a bridge, and this is what the posture involves. The word ‘setu’ means bridge, while ‘bandhan’ means lock, and ‘asana’ is pose. Joined together, it stands for a pose which simulates a bridge, made by locking the hips and legs into a bend position.
Bridge pose is an advanced pose, and should be attempted only by advanced students, and under proper guidance of an expert. You should also take the advice of your doctor before attempting it.
Step by step procedure:
Benefits: The Yoga Bridge Pose has many benefits.
Contraindications and precautions: Avoid this pose if you have any neck or knee injuries, and also during the last term of pregnancy.
The Setu Bandhasana or Yoga Bridge Pose literally means the construction of a bridge, and this is what the posture involves. The word ‘setu’ means bridge, while ‘bandhan’ means lock, and ‘asana’ is pose. Joined together, it stands for a pose which simulates a bridge, made by locking the hips and legs into a bend position.
Bridge pose is an advanced pose, and should be attempted only by advanced students, and under proper guidance of an expert. You should also take the advice of your doctor before attempting it.
Step by step procedure:
- Lie down on the floor on your back. Bend your knees. Your feet should be placed flat on the ground. Keep the heels directly under the knees, and about a hip width apart. Keep your chin lifted a little, and pointing away from the sternum.
- Now exhale and contract the muscles of your abdomen. Keep your palms flat on the floor and press down with them. Move your tailbone toward and under the pubic bone.
- Now inhale and gradually raise the lower ends of your hips and your lower back off the ground. Keep your legs parallel to each other and press down on the floor with the inner edge of your feet.
- Gradually lift your middle and then your upper back too, off the floor until your hips have reached the height of your knees. Stop at any time if you feel any discomfort.
- Your back is now arched like a bridge. Take care that the bottom ribs in front do not move upwards. You can ensure this by rolling the shoulders and firmly pressing your shoulder blades back. Take care that your neck is not overstretched or pulled back.
- Remain in this posture for 30 seconds to one minute, all the time breathing gently.
- To release the pose, exhale and first move your shoulder out, and then relax the muscles of the upper back, lower back and hips, until they are all resting on the ground.
- Rest for a few seconds and repeat the pose a few times.
- Props: You can use props like a pillow or a chair to support your legs or your back and help you achieve a proper stretch.
Benefits: The Yoga Bridge Pose has many benefits.
- It stretches, strengthens and relaxes the muscles of the entire spine, hips, neck and chest, as well as the hamstrings and buttocks. It is thus very effective for rejuvenating and revitalizing tired feet
- By relaxing these muscles, it helps to calm the nervous system and reduce stress and symptoms of mild depression.
- It also alleviates backache, headache, fatigue, anxiety and insomnia.
- It massages and stimulates the abdominal organs and thus improves digestion.
- It also stimulates the thyroid and the lungs.
- It has been found beneficial for high blood pressure, asthma, osteoporosis, asthma, and sinusitis and also helps to relieve symptoms of dysmenorrhea and menopause.
Contraindications and precautions: Avoid this pose if you have any neck or knee injuries, and also during the last term of pregnancy.
