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Setubandha Sarvangasana (Therapy)

सेतुबन्ध सर्वंगासन / Bridge pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Setu (सेतु) meaning bridge, Bandha (बन्धा) meaning lock and āsana (आसन) meaning “posture” or “seat”.

Benefits
  • Strengthens the back, buttocks and hamstrings
  • Helps to alleviate stress and mild depression
  • Calms the brain and central nervous system
  • Improves digestion
  • Stimulates the lungs, thyroid glands and abdominal organs
Ailments Tackled
  • Cures Thyroid
  • Relieves Asthma and Hip joint pain
  • Aids in relieving Indigestion
  • Helps in curing Cervical Spondylosis
Steps to perform the Asana: Setubandha Sarvangasana (Therapy)
  • Position the Pawanmuktasana bench (a bench used in yoga for various supported postures) on the mat. This bench will be used to support your back.
  • Place a folded yoga sticky mat on the bench for the lower back support.
  • Place a yoga bolster horizontally on the mat and sticky mat for your head and shoulder support.
  • Sit on the bench covered with sticky mat and gently tie your thighs with yoga belt to keep legs aligned.
  • Gently lie down towards the back by resting your head on the Bolster.
  • Ensure that your arms are resting on the mat with your palms facing up.
  • Keep your knees aligned with your ankles and parallel to each other.
  • Roll your shoulders back and down to broaden your chest and open your heart.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
  • Now hold the bench and lift yourself up
Key Alignment Points
  • Keep your chin slightly tucked to lengthen the back of your neck and avoid compressing your cervical spine.
  • Focus on maintaining stability in your lower body while opening your chest and heart centre.
Common Misalignments / (Mistakes)
  • Knees not in line with hips
  • Chest is not lifted
  • Toes out to the side
Contraindication / Cautions
  • Avoid in case of neck and shoulder injuries or sprains, or in case of spinal, shoulder or hip surgeries
  • Avoid if suffering from acute cervical spondylitis or herniated disc
  • Avoid if you have undergone knee replacement surgery or are suffering from severe osteoporosis
  • Heart surgery patients should avoid
  • Avoid if suffering from abdominal hernias
Asana Video :
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