Bridge Pose (Setu Bandhasana)

Bridge Pose (Setu Bandhasana)
  • The Bridge Pose (Setu Bandhasana) derives from the Sanskrit word where Setu stands for “Bridge,” Bandha stands for “Bind” or “Lock,” and Asana stands for “Pose” or “Posture.”
  • The Sanskrit word Setu Bandhasana is Pronounced As – SAY-tuh-bun-DHAHS-ana.
  • The pose got the name because it reflects the structure of the bridge.
  • The Bridge Pose (Setu Bandhasana) is known to relax your body while stretching your back, neck, and chest.

Things you should be aware of before starting this pose – 

  • Yoga is known to practice early in the morning but one could practice this pose even in the evening also. 
  • Make sure your stomach should be empty when you are doing this pose.
  • Moreover, there should be at least 4 hours of gap between your meal and the practice of this pose.
  • The pose is a beginner level and the style of yoga is Vinyasa yoga.
  • Also, the duration of the yoga pose should be anywhere between 30 to 60 seconds.

How to do –

  • To start this asana, you need to lie on your back.
  • Now gently bend your knees and place your feet on the ground or floor.
  • Moreover, make sure that your knees and ankles are in a straight line.
  • Try to rest your arm beside your body; your palm should face the ground or the floor.
  • Now lift your back off the floor, and also, make sure your chin touches your chest.
  • Moreover, you need to put your body weight on your arms, shoulders, and feet.
  • Also, make sure that your thighs are parallel to each other.
  • Push your hands harder to the ground or floor by interlacing your fingers so that you can lift your torso higher.
  • Breath slowly and hold the pose anywhere between 30 to 60 seconds and finally, release the pose.

Tips for beginners – 

  • Moreover, don’t pull your shoulders forcefully away from your ears.
  • Also, be aware don’t overstretch your neck.

Benefits –

  • Strengthen the back muscles.
  • Stretches the neck, chest, and spine.
  • It also improves Digestion and Blood circulation.
  • Practicing this pose regularly can reduce stress, anxiety, and depression.
  • The pose helps with asthma, insomnia, high blood pressure, sinusitis, and osteoporosis.

Contraindications –

  • Neck Injury
  • Pregnancy
  • Back problem or Back Injury

Preparatory Poses –

Follow-up Poses –

  • Eka Pada Setu Bandha Sarvangasana
  • Wheel Pose (Chakrasana)
  • Urdhva Dhanurasana

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