Bridge Pose Setu Bandhasana
Bridge Pose Setu Bandhasana

Introduction: Setu Bandhasana – Bridge Pose

Setu Bandhasana or bridge pose is derived from a Sanskrit word. In Sanskrit “setu” signifies “bridge or dam” and “bandha” symbolizes for lock. Hence it is also known as bridge pose in English.

This posture seem simple and easy but it is quite thrilling. It can be well practiced by beginners as well. Setu Bandhasana is one of the primary back bend yoga poses that prepares one for advanced back bend versions. This Pose is called as Setu Bandha because when we try the pose our body look a lot like a  bridge. It is generally pronounced as SAY-tuh-bun-DHAHS-ana.

Benefits of Setu Bandhasana – Bridge Pose

  • It is a type of stretching out exercise for  chest, neck, spine, hips, buttock and back muscles.
  • This pose calms down the brain and helps oneself to alleviate stress and gentle depression by keeping in line the central nervous system.
  • It assists in provoking the abdominal organs, lungs, and thyroid gland and also enhance digestive system.
  • Regenerates and helps in strengthening weak and  tired legs.
  • Improves digestion to a great extent.
  • when done properly it helps to give comfort in the symptoms of menopause.
  • It help in curing Insomnia if it is practiced before going to bed.
  • Remedies menstrual discomfort when done daily.
  • Due to back-bend pose it brings down anxiousness, fatigue, backache, headache.
  • It also helps the people suffering from asthma, high blood pressure, osteoporosis, and sinusitis, clog sinus.
  • It provides rest against abdominal cramps.
  • This asana help in curing the prolapsed womb, and it likewise controls the menstrual flow.
  • Whenever one raise up  one’s back by holding his ankle, it maintains good stretch on the elbow and possibly helpful in treatment of tennis elbow.
  • This  posture offers healthiness to nerves, which indirectly keep in line the smooth coordination of body and mind.
  • It facilitates appropriate stretches and massages to the colon.
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Setu Bandhasana

Steps for Setu Bandhasana – Bridge Pose

  1. First lie down flat on the ground or yoga mat and positioned your arms at your sides.
  2. Now slowly lift your hips in upwards direction till you are comfortable with the help of compressing your palms on the ground. don’t over-stretch to avoid any injury.
  3. Hold the position for 20-30 seconds and keep breathing  normally.
  4. After 20 -30 sec slowly relax by bringing down your hip to the ground i.e. your beginning position.
  5. Iterate this cycle for 3-4 times.

Precaution for Setu Bandhasana – Bridge Pose

  • Pregnant ladies should use this asana very carefully and avoid practice with full force during pregnancy.
  • It should be exercised under good guidance.
  • Make sure your legs and feet are  parallel.
  • Anyone  having injuries to their neck, shoulder joint and backbone should avoid this asana.