Bridge Pose / Sethu Bandha Sarvangasana / Sethu Bandhasana -- Meaning, Steps, Procedures, Benefits, Contraindications, Modifications, Variations, Vinyasa Sequence:
Sethu Bandhasana Meaning:
Sethu means bridge; Bandha means binding or locking; Asana means Pose or Posture. This asana is called sethu bandha because in this pose, our body looks like a bridge.
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Steps to do Bridge Pose (Setu Bandhasana):
1. At first, lie down on your back.
2. 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.
3. Inhaling, slowly lift your lower back, middle back and upper back from the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down. Hold the ankle or alternatively, support your back with your palms. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
4. Keep breathing normally and slowly for 1 minute to 2 minutes.
5. Release the pose gently with the exhale.
Benefits of the Bridge Pose (Setu Bandhasana
a. Removes Osteoarthritis Problems(Monakalu moole savidiruvike) ; back/spine strength; removes the strain on the neck caused by the other various movements of Sarvangasana. A healthy and flexible spine indicates a healthy nervous system.(then man is said to be sound in mind and body)
b. Builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.
c. Stretches the chest, neck, and spine
d. Calms the brain and helps alleviate stress and mild depression
e. Stimulates abdominal organs, lungs, and thyroid; thereby reduces thyroid problems
f. Rejuvenates tired legs
g. Improves digestion
h. Helps relieve the symptoms of menopause and menstrual pain
i. Relieves menstrual discomfort when done supported
j. Reduces anxiety, stress, depression, fatigue, backache, headache, and insomnia
Therapeutic Application of Bridge Pose (Setu Bandhasana):
Sethu Bandha Sarvangasana is good for asthma, high blood pressure, osteoporosis, and sinusitis.
Contraindication of the Bridge Pose (Setu Bandhasana)
Avoid using this pose if you have recent or chronic injury to the knees, neck, shoulders or back except under supervision of experienced teacher
Modification of Bridge Pose / Setu Bandhasana:
Use a yoga block under the hips to support your weight.
Variations of Bridge Pose / Setu Bandhasana:
Interlace the hands together behind your back, walk the shoulders in and press down with the arms and shoulders.
Vinyasa of the Bridge Pose:
Use one or more of the following postures to build a sequence leading up to this pose:
Supine Bound Angle Pose
Belly Twist Pose
Half Shoulderstand Pose
Urdhva Mukha Svanasana
Use one or more of the following postures to build a sequence ending after this pose:
Wind Relieving pose
Joyful Baby / Ananda Balasana
Urdhva Mukha Svanasana
Eka Pada Setu Bandha Sarvangasana