Sanskrit Name of the Yoga Pose: Setu Bandha Sarvangasana (सेतु बंध सर्वंगासन)
English Name Of The Pose: Bridge Pose
Type of Yoga: Vinyasa
Level of Yoga: Basic
Duration: As per your capability or 30 to 60 seconds
Target Area: Neck, Thorax and Vertebral Column
Strengthens: Neck, Back, Chest and Legs
Nowadays people suffer from severe back pain due to long sitting work schedules. Many times this back pain disturbs us for several hours. If you are suffering from this problem, then you should regularly practice Setu Bandha Sarvangasana (Bridge Pose), since it is a very effective posture for back pain.
Setu Bandha Sarvangasana is also called the Bridge Pose in English. This is a great asana to detoxify the body, with this it is very good for those who are new to yoga. This is a bit harder to see but can be done easily. It is also very beneficial for the body. By practicing Setu Bandha Sarvangasana, the blood circulation in the body is correct and at the same time, it is very beneficial for both neck and throat. This also greatly benefits the spine from exercise.
NOTE:
Asanas in our daily lives play an important role in health than drugs. This seat is excellent for strengthening the back.
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What Does It Mean By Setu Bandha Sarvangasana?
Setu Bandha Sarvangasana is beneficial for the whole body. The word Setu Bandha Sarvangasana has come from 4 Sanskrit Language word.
The first word is “Setu (सेतु)”, which means “the bridge”
The second word is “Bandha (बंध)”, which means “seal/lock”
The third word is “Sarvangasana (सर्वांगासन)”, which means “The Whole Body” and
The fourth word is “Asana (आसन)”, which means “Yoga Pose”
It is a great posture to remove the toxic substances from the body and to prevent diseases. The practice of this posture improves circulation of the blood in the body and makes the spinal cord strong. There are many such problems, from which you can get rid of by practicing the bridge pose regularly. Let’s now know how to do Setu Bandha Sarvangasana step by step and benefits of the Setu Bandha Sarvangasana below
Preparatory Pose Of The Setu Bandha Sarvangasana:
Methods Of Practicing Setu Bandha Sarvangasana:
For doing the bridge pose, at first, lie on the ground flat on the back
After this, fold or tilt or bend your knees and take your legs closer to your hips (the knee has to be at 90° of the spinal cord)
Maintain a distance between your feet and hips on the ground
The distance from the pelvis should be 10 to 12 inches, and the knees and ankles of the feet should be in a straight line
Inhaling put the weight on your hands and slowly lift your hips up
After this, take the arms under your hips and knees and interlock the two palms together with each other
The palms should touch the ground
Now breathe and lightly lift your lower back from the ground
During this period, the middle and the upper part of your back should also rise above the ground
After this, gently turn your shoulder blades and try to touch your chest without folding your chin
Maintain the balance of your body weight on your shoulders, arms, and legs and leave the palms open on the ground
Now feel the middle part of your body in this posture and keep both your thighs parallel to each other on the ground
Interlock the palms and push the floor by taking the support of the palms on the ground
If you want, you can lift back with the help of your palms
After this, breathe slowly and normally
Stay in this pose from 30 seconds to 60 seconds and while remaining in this posture, slowly breathe out
Repeat this full pose at least 10-12 times.
Follow Up Poses Of The Setu Bandha Sarvangasana:
- Urdhva Dhanurasana or Chakrasana or Upward-Facing Bow Pose
- Sarvangasana or Shoulder Stand
- Urdhva Mukha Svanasana or Upward-Facing Dog Pose
Precautions To Follow During Setu Bandha Sarvangasana:
If you have severe pain in your knees, do not do this posture
Pregnant women can practice the bridge pose, but they should do this posture under the supervision of Yoga Expert
If you have a neck, back, shoulder and waist, do not practice bridges pose
Avoid turning your head between right and left while practicing the bridge pose
Practice this asana when the stomach is absolutely empty
You can also practice this asana after 5-6 hours of taking your meal. But do not practice it just after having your meal.
Benefits Of The Setu Bandha Sarvangasana:
- Reduces back pain
- Strengthens muscles
- Strengthens the spinal cord
- Relieving negative emotions
- Helps to get rid of Anxiety, backache, fatigue, insomnia, and headache
- Relaxes the brain and helps reduce stress and mild depression
- Helps to get rid of the problem of thyroid
- Improves Digestion System
- Relieves the trouble in menstruation
- Stimulates the abdominal organs, lungs, and thyroid
- Helps in removing symptoms of menopause
- Alleviating stress and anxiety
- Helps in controlling blood pressure
- Promoting inner calm
- Reduces the problem of obesity
- Therapeutic treatment for asthma, sinusitis, and osteoporosis
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