Setu Bandhasana (Bridge Pose): How to do and its Benefits and Contraindications
Setu Bandhasana is derived from Sanskrit words “Setu” means “Bridge” and “asana” means “pose”. Here bandha means locks, that control and manipulate energy in various parts of the body. While practicing the pose, the body looks like that of a bridge. The backbend pose is extremely beneficial. It leads to the strengthening of the legs, hips, spine, waist, and the heart. The pose is both restorative as well as energizing. Beginners can also do this pose with ease.
How To Do It?
⦁ You have to start from the supine position
⦁ Fold the knees and keep your feet hip-width distance apart on the floor. The knees and ankles should be in one straight line.
⦁ Keep your arms beside your body, with the palms facing down.
⦁ Inhale and slowly lift your lower back, then the middle back and lastly the upper back off the floor. Then, gently roll in the shoulders; touch the chest to the chin without bringing the chin down.
⦁ All this while, supporting your weight with your shoulders, arms and feet. Feel your bottom contract this pose. Both the thighs are parallel to each other and to the ground.
⦁ You can clasp the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with the palms.
⦁ Hold the posture for as long as you are comfortable and then you can gently release the pose.
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Benefits of Setu Bandhasana (Bridge Pose)
⦁ The regular practice of this asana leads to a deep stretching of the chest, spine, neck, and the hips.
⦁ It also tones the buttocks and the abdomen.
⦁ If you practice this asana on a daily basis, your stress will decrease. Apart from strengthening and stretching, the pose also stimulates the abdomen and the lungs.
⦁ It also aids one in digestion.
⦁ The asana, if practiced on a regular basis can also activate and stimulate the Muladhara chakra, Vishuddha chakra, and the Anahata chakra.
⦁ It also stimulates the Thyroid glands, to perform at optimal levels.
⦁ This asana also stimulates the pelvis area.
⦁ Your body posture will also improve, if you practice this asana regularly.
⦁ It is beneficial for pregnant women.
Contraindications
⦁ If you have any neck or shoulder injuries, you must not do this pose.
⦁ Anyone with ankle injuries or sprains, must also avoid the asana.
⦁ If you have a Herniated disc, or Cervical spondylitis, you must avoid the pose.
⦁ Anyone suffering from high blood pressure, must avoid this pose.
⦁ It is a strict No-no for cardiac patients.
⦁ It is to be avoided by those, who suffer from Abdominal hernia.
⦁ If you suffer from Osteoporosis, then you should avoid this pose.
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