The practice of yoga has increased in the last few decades. While some consider yoga to be just another popular fashion and associate it with the new age, others attest to how amazing this form of exercise sounds. Setu-bandhasana or Bridge pose is an important supine yoga pose. This asana is helpful in problems related to thyroid, back pain, neck pain, and nervous system.
Setu Band asana is a Sanskrit name where it refers to the bridge. The word is divided into two parts- Setu means bridge while Bandha denotes lock or dam. Since it looks like a bridge it is known as Bridge Formation Pose. It acts on the spine and nerves and thus is good for the body and mind. This asana also increases the flexibility of the back. This is a very beneficial asana to strengthen the spine and waist.
In this article, we will discuss the detailed information regarding Setubandhasana.
Also Read: Jal Neti
The Science behind Setu Band asana:-
In this asana, the heart, chest, shoulders get a really good stretch along with the neck, lower abdomen, and thighs. In this asana, as you raise your torso your heart is placed above your mind. This asana gives you various benefits especially gives relief from your anxiety, tension, headache. This asana targets your psychological health while helping with your depression. Your chest opens up while doing this asana, which provides great benefits for people suffering from asthma.
What are the benefits of Setubandhasana?
Muscle conditioning-
This asana is a great muscle conditioning exercise that stretches the major muscles like the neck, chest, spine, glutes, and hamstrings. This asana strengthens the skeletal system and increases your endurance.
Increase the functionality of internal organs-
This asana acts like a backbend exercise. This asana stretches not only the external muscles but also the muscles of the internal organs like the heart, lungs, and abdominal organs. Thus this asana rejuvenates all the organs thereby increasing their efficiency.
Improves blood circulation-
This asana improves blood circulation throughout the body and normalizes blood pressure. With regular practice of this asana, the pulse rate decreases that are your heart can pump more blood in a few beats. This asana also stretches the chest muscles and diaphragm which plays an important role in respiration.
Stimulates the thyroid gland-
The thyroid gland is located around the neck in our body. This exercise also stretches the neck muscles so it also affects the thyroid gland. This asana thus stimulates its secretion.
Also Read: 3 easy and effective yoga asana for irregular periods
Improves digestion-
This asana massages the internal organs lying in the abdominal region which are mainly part of the digestive system such as the stomach, small intestine, and large intestine. In this way, these organs get the benefit of this practice which leads to their better functionality.
Boost metabolism-
This asana helps in better absorption of nutrients and their distribution throughout the body.
Increase balance and stability-
Regular practice of this asana enhances your balance and stability of movement. This asana helps you to focus on your body as it requires balance. Thus this asana clears the cluttered thoughts in the mind.
Relieves from diseases-
This asana helps in relieving symptoms like menopause and menstrual pain, asthma, high blood pressure, high blood pressure, sinusitis, and osteoporosis.
Also Read: Padahastasana
How to do step by step Setubandhasana?
- Do Setu Bandhasana in a quiet and clean place.
- You lie on your back by laying a mat on the ground.
- Now bend your legs from the knees and place the soles on the floor. When resting your feet on the floor, keep in mind that both feet are making proper distance from the buttocks. Your waist and knees should be in a straight line.
- You keep both your hands beside you and bend your palms towards the bottom.
- Now while inhaling, raise the lower, middle, and upper parts of your body while applying pressure on both legs.
- Let you touch the chest with the chin.
- Keep both your palms together under your back.
- Now you have to keep the weight of the raised body balanced with both your feet and palms.
- When you practice, make sure that your legs and thighs are stable and parallel.
- In this state, keep breathing at a normal pace and try to stay in this position for at least 1 minute.
- Now exhale and come back to normal position.
Tip for beginners:-
While practicing Setu Bandha make sure you do not spread the tops of your shoulders out or away from your ears as this can cause pain in your neck. Also, make sure that your buttocks are firm when you are in the bridge pose.
Also Read: Parvatasana
What are the precautions of Setubandhasana?
There are many important contraindications of this which are as follows:-
- This asana should be practiced on an empty stomach for efficient results.
- Avoid practicing this asana if you have a back injury.
- Do not turn your head to the right or left when you are in the posture.
- If you are suffering from knee pain then be careful while practicing this asana.
- If you are doing asana for the first time then try to practice this asana under professional guidance.
- Do not practice this asana if you have a neck injury.
- People who have severe migraines should avoid this pose.
- People who have weak stomachs or intestines should avoid this pose as this asana puts maximum pressure on the internal organs.
Some FAQs-
Q-1 Who should not do Bridge Pose?
A-People who have undergone brain, back, neck, shoulder, or spine surgery should avoid this asana completely.
Q-2 Does Bridge Pose reduce belly fat?
A- Bridge pose, if done regularly, helps in reducing your belly fat by making your supporting muscles strong. The health benefits of doing Setu Bandhasana include better circulation of blood and better digestion.
Q-3 Is Bridge Pose Good for the Pelvic Floor?
A- There are many benefits of the bridge pose asana and it also affects your pelvic muscles the most. This is an important asana as it also works on your gluteus muscles which balance the pelvic floor.
Q-4 Which part of the body is affected by Setu Bandhasana?
A- Setu Bandhasana strengthens your back muscles. This exercise releases tension and strain in the back muscles. This asana tones the abdominal muscles and gives a good massage to the digestive organs.
Also Read: 5 effective yoga asanas for chronic constipation
Q-5 What are the preparatory poses of Setubandhasana?
A- Some other asanas should be practiced before practicing Bridge Pose or Setu Bandhasana-
- Balasana or Child’s Pose
- Garudasana or Eagle Pose
- Marjariasana or Cat Pose
- Bhujangasana or Cobra Pose
At the end of the article- As you do bridge pose, both your body and mind become more alert. This backbend pose opens your chest and makes your spine flexible. You can practice it safely for beginners or even with a skilled practitioner to practice its many benefits. Setu Bandhasana also helps prepare you for a more intense backend.
Bridge Pose or Setu Bandhasana is a very good posture of yoga science. This asana is a very good posture of yoga science but unless you limit it. Never try to do yoga beyond the capacity of the body to get the benefits of this asana as soon as possible. Also do not practice difficult asanas without the supervision of a yoga teacher.
Also Read: Yoga Nidra
Yoga as a practice has many benefits that positively affect a person both physically and mentally. Whether it is lowering your blood pressure or increasing your pain tolerance. Yoga is not just about twisting the body and holding the breath. It is a technique that allows you to see and experience reality as it is. Your sensory body expands if you enable your energies to swell and be blissful.
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