Setu Bandhasana - Bridge Pose

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In sanskrit, Setu Bandha means bridge and asana means a pose. The pose resembles a bridge, hence the name.

How to do Setu Bandhasana

  • Lie on your back, bend your knees and keep your feet on the floor. Let your feet be placed at hip - width apart. Ensure that your ankles and knees are placed in a straight line.
  • Keep your arms beside your body, palms facing downwards, resting on the floor
  • Now inhale and slowly lift your back. Lift your lower back, middle back and upper back off the floor. Gently roll in the shoulders. Make sure that your chin touches your chest, supporting your weight with your shoulders, arms and feet.
  • Firm up your butts as you tighten them.
  • Make sure that your thighs are parallel to each other. They should also be parallel to the floor.
  • Bring your hands closer and interlace your finger beneath your torso (which is now off the floor). Push your hands harder against the floor to lift the torso a little higher.
  • Now your body looks like a bridge.
  • Hold yourself in this pose for at least a minute.
  • Breathe slowly and deeply.
  • Slowly release from the pose while bringing your torso and thighs to the floor as you exhale.
  • Lie on the floor on your back, as you started and relax.

Benefits of Setu Bandhasana

  • Strengthens the back muscles
  • Stretches and tones the neck, spine and chest
  • Tones up the muscles of the abdomen and enhances digestion
  • Improves the circulation
  • Improves breathing
  • Helpful in asthma, sinusitis, thyroid problems, high blood pressure and osteoporosis
  • Alleviates menstrual pain and symptoms of menopause
  • Calms brain and nerves. Good remedy for depression, anxiety and stress and insomnia

Contraindication of Setu Bandhasana

Avoid this pose in the case of:

  • Neck injury
  • Back injuries
  • Pregnant women may do this asana but under supervision and guidance from an expert.
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