Setu Bandhasana refers to that posture in which we take a shape like a Bridge. That is the reason it is also known as Bridge pose. Setu Bandhasana is taken from three sanskrit words 'Setu' means 'Bridge' ,'Bandha' means 'Lock' and 'Asana' means 'pose'.If you wants to strengthens your legs,back and shoulders this is the one of the best pose to strengthens the whole body.It is also helpful to reduce stress and calming the mind.This the best yoga pose to stretches all the body.
CONTENTS:
- Introduction of Setu Bandhasana.
- How to do Bridge Pose.
- Release the pose.
- Benefits of Bridge pose.
- Precautions of it.
- Tips for Beginners.
- Variation and modifications.
- Advance pose.
- When to do it.
- Preparatory poses.
How to do Bridge pose:
- Firstly,lie down on your back with a comfortable distance between your legs.
- Placing both your palms on the floor in such a they are facing towards the sky.This pose is known as shavasana or corpse pose.
- Now,join both your legs and bend them close to the pelvis.
- Hold both the ankles from your hands.
- Now,inhale and lift up your pelvis as much as possible.so that your body resembles the shape of bridge.
- Make sure that your head and your shoulders on the floor and your knees and ankles inline.
- Hold the posture for 10-20 secondes.
Release the posture:
- After staying in setu bandhasana for ten to twenty seconds,exhale slowly bring your pelvis down to the floor.
- Now,release your ankles and come back in the shavasana or corpse pose.
Benefits of Bridge pose:
1. It helps to relieve constipation.
2. It strengthens the lower back,shoulders and legs.
3. It improves the digestive system.
4. More effective to relieve the symptoms of menupause.
5. It stretches the spine,legs,shoulders and neck.
6. Helpful for asthma and osteoporosis persons.
7. It also solves the problem of high blood problem and improves the cardic functions.
8. Helpful to reduce stress and calms the mind.
9. It solves the problem of gas and acidity.
10. Controls the thyroid problem.
11. Stretches the chest and improves the respiratory system.
12. This asana reduces the depression and anxiety.
13. It improves the blood circulation in our body.
14. Helpful to reduce the belly fat or loss weight.
Precautions:
- If you are suffering from Hernia avoid this posture.
- If you have a problem of peptic ulcer should not practice this pose.
- Pregnent women practice this posture to consult the doctor and under the guidance of yoga instructor.
- Person suffering back pain or spine injury should not practice this posture.
- If a person suffering from any neck or shoulder injury should not practice this posture.
Tips for beginners:
- Firstly beginners practice this posture under the guidance of a certified yoga instructor.
- As a beginner,once you rolled the shoulders under,be sure that not to pull them forcefully away from your ears.This will tend to overstretch their necks.
- If you face difficult in your waist to lift up,support your waist from your hands or any block.
- Practice this posture in early morning without eating anything.
- Practice it under the guidance of certified yoga instructor.
Variations or modifications:
- When you are comfortably hold the posture go to the deepen pose, For a deepen the pose go to Eka pada Bandha Sarvangasana.
- Exhale,lift up the right into your torso,then inhale and extend the leg at a 90 degree to the floor.Stay at this posture for 20-30 seconds,then bring the foot to the floor.Repeat same from the other leg.
- If you face difficulty in your waist,support your waist from the hands.
Advance pose:
When you comfortably hold the pose,lift your heels off to the floor and push your tailbone up, closer to the pubis.
When to do it:
We know that everyone suggest to practice yoga in morning. There is no any rule to practice it,you will practice it anytime in day.But practice it early morning without eating anything to take a effective results from this asana.Make Sure that should take a meal before 5 hours because between this time you can digest you food and you have a enough energy to practice this posture.
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