- 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.
- 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.
- Neck Injury
- Back problem or Back Injury
Preparatory Poses –
Follow-up Poses –
- Eka Pada Setu Bandha Sarvangasana
- Wheel Pose (Chakrasana)
- Urdhva Dhanurasana