Yoga : Setu Bandha Sarvangasana (Bridge Pose)- Steps to do this excercise

 


Setu Bandha Sarvangasana, commonly known as Bridge Pose, is a foundational backbend in yoga. "Setu" means bridge, "Bandha" means lock, and "Sarvanga" refers to the whole body. This pose strengthens the back, stretches the spine, and calms the mind, making it a beneficial asana for both physical and mental well-being.

How to Do Setu Bandha Sarvangasana

  1. Starting Position:

    • Lie flat on your back on a yoga mat.
    • Bend your knees and place your feet hip-width apart, close to your sitting bones. Keep your arms alongside your body with palms facing down.

  2. Lifting the Hips:

    • Inhale and press your feet firmly into the floor.
    • Engage your glutes and lift your hips toward the ceiling.
    • Keep your thighs parallel and knees aligned with your ankles.

  3. Hand Placement & Chest Lift:

    • You can keep your hands on the floor or clasp them underneath your back, pressing your arms down to lift the chest further.
    • Keep your chin slightly tucked, maintaining space between your chin and chest.

  4. Holding the Pose:

    • Stay in this position for 30 seconds to 1 minute, breathing deeply.

  5. Releasing the Pose:

    • Exhale and slowly lower your hips back to the floor.
    • Relax and bring your knees to your chest for a gentle counter-stretch.

Benefits of Setu Bandha Sarvangasana

  • Strengthens the back – Engages and tones the lower back, glutes, and hamstrings.
  • Improves spinal flexibility – Stretches the spine, chest, and shoulders.
  • Enhances posture – Helps counteract the effects of prolonged sitting.
  • Aids digestion – Stimulates abdominal organs and improves digestion.
  • Reduces stress – Calms the nervous system and relieves anxiety.
  • Improves blood circulation – Opens the chest, improving lung capacity and blood flow.
  • Beneficial for thyroid health – Stimulates the thyroid and parathyroid glands.

Precautions & Contraindications

  • Avoid if you have severe back, neck, or knee injuries.
  • High blood pressure patients should practice with caution and avoid holding the pose too long.
  • Pregnant women should practice under expert supervision.
  • Individuals with migraines or dizziness should enter and exit the pose slowly.
  • Do not force the stretch – Keep movements gentle to avoid strain.

Practicing Setu Bandha Sarvangasana regularly can bring strength, flexibility, and relaxation. Always listen to your body and modify the pose as needed.


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