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 and at the same time, your palm should face towards 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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