*Steps to do Setubandhasana
*Precautions while doing Setubandhasana
*Variations of Setubandhasana
Setu Bandha Sarvangasana or bridge pose is a common posture or asana. Sanskrit: सेतुबन्धासन; Setu – Bridge, Bandha – Bind/Lock, Asana – Pose/Posture; Pronounced as SAY-tuh-bun-DHAHS-ana.
‘Setu’, which means bridge in Sanskrit. ‘Bandha’, which means lock, and ‘Asana’, which means pose. This pose resembles the structure of a bridge, and therefore, it is named as such. This pose stretches your back, neck, and chest and relaxes your body.
Steps –Getting into the Asana
- Begin with asana by Lying down on your back.
- Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
- Keep your arms beside your body, palms facing down.
- Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet.
- You need to tighten up your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
- If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
- Keep breathing easily.
- Hold the posture for a minute or two and exhale as you gently release the pose.
Contraindications and Precautions
*People who are suffering from a neck injury must either completely avoid this asana, or do it under the guidance of certified yoga instructor.
*Pregnant women may do this asana, but not to the full capacity. They must do it under the guidance of a yoga expert. If they are in their third trimester, they must do this asana with a doctor’s consent.
*If you have back problems, you must avoid this asana.
Benefits of Setubandhasana
- Strengthens the back muscles and buttocks.
- Relieves the tired back instantaneously.
- Gives a good stretch to the chest, neck and spine.
- Calms the brain, reducing anxiety, stress and depression.
- Opens up the lungs and reduces thyroid problems.
- Helps improve digestion.
- Helps relieve the symptoms of menopause and menstrual pain.
- Helpful in asthma, high blood pressure, osteoporosis, and sinusitis.
Variations –Ek Pada Setu Bandha Sarvangasana
- After the practice of the Asana, you could also try the Eka Pada Setu Bandha Sarvangasana.
- Once you take position, lift your right knee, right into the torso. Inhale, and stretch the leg that is perpendicular to the floor. Stay in position for at least 30 seconds. Then, exhale and release the foot. Lock in the foot again, and repeat the same on the left leg for an equal amount of time.