Setu Bandha Sarvangasana | Bridge Pose | Steps & Benefits

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Marjariasana

Marjariasana

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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 schedule. 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.

NOTE:

Asanas in our daily lives play an important role in health than drugs. This seat is excellent for strengthening the back.

What Does It Mean By Setu Bandha Sarvangasana

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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”

During the practice of Setu Bandha Sarvangasana, the whole body appears like a bridge. That is why this asana name after the bridge pose or the Setu Bandha Sarvangasana.

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 the methods and benefits of the Setu Bandha Sarvangasana below

Preparatory Pose Of The Setu Bandha Sarvangasana:

Methods Of Practicing Setu Bandha Sarvangasana

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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 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 for 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

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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

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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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