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Setubandha Sarvangasana (Pre-Natal)(Therapy)

सेतुबन्ध सर्वंगासन / Bridge pose

December 5, 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 (Pre-Natal)(Therapy)
  • Place your yoga mat on a flat surface.
  • Fold a blanket and place it at the top end of your mat to support your head and neck.
  • Position a bolster horizontally under your back, so it can help you lift and stabilize the hips.
  • Sit on the Yoga Mat with your legs extended and your back straight.Then, gently lie down on your back.
  • Place the folded blanket under your shoulder, head and neck. The blanket should support the cervical spine (neck) without straining it. The head should remain in a neutral position with the chin slightly tucked in.
  • Now, position the bolster horizontally under your sacrum (lower back). The bolster should support your sacrum and help lift your pelvis while maintaining stability. You may need to adjust the height of the bolster to ensure comfort and proper alignment.
  • Keep the thighs parallel to each other, and avoid letting them roll outwards. The hips, chest, and shoulders should form a straight line.Your upper arms and shoulder’s should remain grounded, helping to stabilize the pose. Avoid straining your neck.
  • To support your lower back further, you can gently press your sacrum down into the bolster, making sure you are not collapsing the lower back.
  • 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.To come out of the pose, gently lower your hips down to the mat, one vertebra at a time.
  • Remove the bolster and blanket, and rest in Savasana (Corpse Pose) for a few minutes to allow your body to relax and reset.
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
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