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Setu Bandhasana

सेतु बन्धासन / Bridge Pose

September 27, 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
  • Increase Blood circulation and oxygen levels.
  • Tones abdomen.
  • Enhance digestion.
  • Stimulates the lungs, thyroid glands, and abdominal organs.
  • Alleviates spine compression.
  • Strengthens the lower back, buttocks, and hamstring muscles.
  • Offers flexibility to the hip flexors.
  • Calms the brain and nervous system.
  • Helps alleviate stress and mild depression.
  • Weight management.
Steps to perform the Asana: Setu Bandhasana
  • Lying on your back, bend both knees and place the feet flat on the floor and hips-width apart.
  • Keep the arms beside the body with the palms facing down.
  • The fingertips should be slightly touching the heels.
  • Press the feet onto the floor, inhale, and slowly lift the hips, rolling the spine off the floor.
  • Lightly squeeze the knees together to keep the knees hip-width apart.
  • Press your arms and shoulder plates down gradually lifting the chest.
  • Engage the legs, buttocks, and mula bandha to lift the hips higher.
  • Push with your feet and relax your shoulders and neck.
  • Breathe and hold for 4-8 breaths.
  • To release exhale and slowly roll the spine back to the floor.
Common Misalignments / (Mistakes)
  • Alignment issues.
  • Knees not in line with the hips.
  • Chest is not lifted.
  • Toes out to the side.
  • Palms apart.
  • Backs of the arms on the mat.
Contraindication / Cautions
  • Avoid in case of neck, shoulder, spine or hip injuries or surgeries.
  • Avoid in case of abdominal hernias, acute cervical spondylitis, or herniated disc.
  • Avoid in case of knee replacement surgery or severe osteoporosis.
  • Avoid if undergone heart surgery.
  • Avoid in case of high blood pressure.
  • Avoid in case of glaucoma or detached retina
  • Avoid if suffering from migraine.
  • Pregnant women to practice only under the guidance of a well-trained professional.
  • Avoid during mensuration.
Additional Details :
  • Another Name of Asana (1)Setubandha Sarvangasana
  • Another Name of Asana (2)Uttana Mayurasana
Asana Video :
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