The Sanskrit name is derived from Setu (सेतु) meaning bridge, Bandha (बन्धा) meaning lock and āsana (आसन) meaning “posture” or “seat”.
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Introduction to the Asana
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
Related Asanas
Urdhva mukha svanasana
उर्ध्व मुख स्वनासन / Upward-Facing Dog Pose
The Sanskrit name is derived from ऊर्ध्व Urdhva, "upwards"; मुख Mukha, "face"; …
Vrikshasana
वृक्षासन / Tree pose
The Sanskrit name is derived from vrksa (वृक्षा) meaning tree and āsana (आसन) …
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