Everything To Know About Setu Bandha Sarvangasana – The Bridge Pose

1 year ago / by Team SEEMA
bridge pose
Image credits: Shutterstock

Setu Bandha is derived from the Sanskrit term “Setu,” which means bridge; Bandha means lock or bound; and Asana signifies posture, stance, or seat. Setubandhasana is pronounced SAY-tuh-bun-DHAHS-ana. This Asana is named Setu Bandha because when we attempt the stance of this Asana, our bodies resemble a bridge.

You will become even more attentive among both mind and body as you practise Bridge Pose. This revitalising backbend helps expand up your chest while keeping your spine supple. While it is safe for novices to practise, professional practitioners may still get its numerous advantages. Setu Bandhasana would also assist you prepare for more challenging backbends.

This is a reasonably basic and thrilling stance. If you’re having trouble keeping the elevation in your pelvis, slip a block or bolster under your sacrum then rest your pelvis on it for stability. In contrast, if you want to deepen the stretch, raise your heels off the floor and press your tailbone upwards to the pubis once in Bridge Pose. Extend the heels back to the ground after the tailbone has been elevated.

Setu Bandhasana Asana (Bridge Pose) Steps:

First, lay on your back.

After that, bend or fold your knees and maintain a hip-distance apart on the floor.

The distance from your pelvis should be 10-12 inches. In a straight line, with knees and ankles.

Place your arms alongside your body with your hands facing down.

Inhale and gently raise your lower, middle, and upper backs off the floor.

Now, gradually roll in your shoulders; connect your chest to your chin without lowering your chin down, balancing your weight using your shoulders, arms, as well as feet.

In this stance, feel your bottom stiffen up. Maintain parallel thighs to one another and to the ground.

You may interlace your fingers and press your hands on the ground to elevate your body even higher, or you can stabilize your back using your palms.

Continue to breathe normally and gently.

Remember to maintain the position for 30 seconds or either a minute, and exhale slowly as you release it.

Advantages of the Bridge Pose (Setu Bandhasana)

Setu Bandha Sarvangasana - Bridge Pose
Image credits: Indus Scroll

Bridge Pose strengthens the muscles in your back.

It quickly relaxes a weary back.

This stretch stretches the chest, neck, and spine.

Gives the brain a sense of peace and reduces anxiety, tension, and sadness.

Setu Bandhasana (Setu Bandhasana) It helps to open up your lungs and decreases thyroid issues.

Enhances digestion.

Good for menopausal ladies and menstruation cramps.

Helpful in the treatment of asthma, osteoporosis, and sinusitis, as well as excessive blood pressure.

This Yoga Pose relaxes the mind and revitalises fatigued legs.

Bridge Pose Precautions (Setu Bandhasana)

In case you have severe back or neck pain, do not attempt or avoid this position.

First, practise your fundamental asanas; after you’ve mastered them, attempt this asana. If you are a newbie, first master fundamental asanas before attempting this Yoga Pose.

Perform all of the Asanas with the assistance of a yoga teacher.

FAQs About Setu Bandha Sarvangasana

What is the bridge pose good for?

Back, hips, legs, and ankles are all strengthened. Stretches the chest, heart, as well as hip flexors. This stretch expands the chest, neck, shoulders, as well as spine. Calms the body, relieves tension, and helps with moderate depression.

Who should not do bridge pose?

Since this posture puts a lot of pressure on the neck, individuals with a neck injury or spondylitis should avoid it. If you move or reposition your neck after you’ve entered this stance, it might result in a sprain. If your neck needs to be adjusted, lay back firmly on the floor and re-adjust yourself.

How long should you do the bridge pose?

Maintain parallel thighs and inner feet. Between your shoulders to your knees, your body should make a straight line. You might rest your arms at your sides, palms down, or hold them together and stretch them down the floor under you. Hold the position for 10 seconds to 1 minute.

Does bridge pose reduce belly fat?

The bridge position is said to help decrease belly fat by maintaining your stabilizing muscles strong if done frequently. Enhanced blood flow and digestion are two of the health benefits of practicing Setu Bandhasana. The bridge position extends the neck, back, chest, and hips as well as the legs.

Conclusion

Strengthen your muscles while reducing your belly fat by practising the Bridge pose! However, don’t forget to follow the precautions we’ve listed and if you’re suffering from neck injuries, you should refrain from performing this pose. You can learn more about other effective and better suited yoga poses on Seema.

Conclusion

Strengthen your muscles while reducing your belly fat by practising the Bridge pose! However, don’t forget to follow the precautions we’ve listed and if you’re suffering from neck injuries, you should refrain from performing this pose. You can learn more about other effective and better suited yoga poses on Seema.