Bridge Pose (Setu Bandha Sarvangasana)
The Sanskrit word “setu” means bridge, “bandha” means energy-binder that directs subtle energy flow and “sarvanga” means whole body (balanced on shoulders and neck). Thus literally Setu bandha Sarvangasana means a bridge that flows the energy into body. Also known as bridge pose, this asana calms the brain and rejuvenates tired legs.
.jpg "Bridge Pose (Setu Bandha Sarvangasana) (tracis)")
Bridge Pose (Setu Bandha Sarvangasana) (tracis)
Benefits of the Bridge Pose (Setu Bandh Sarvangasana):
Setu Bandh Sarvangasana (Bridge Pose) stretches the chest, neck, and spine and calms the brain, helping alleviate stress and mild depression. Performing Setu Bandh Sarvangasana (Bridge Pose) stimulates abdominal organs, lungs, and thyroid, rejuvenates tired legs and improves digestion.
Setu Bandh Sarvangasana (Bridge Pose) stretches the chest, neck, and spine and calms the brain, helping alleviate stress and mild depression. Performing Setu Bandh Sarvangasana (Bridge Pose) stimulates abdominal organs, lungs, and thyroid, rejuvenates tired legs and improves digestion.
How to perform the Bridge Pose (Setu Bandh Sarvangasana):
- Lie down straight on the floor and bend your knees, bringing the soles of the feet parallel on the mat close to the buttocks.
- Now, lift your hips up towards the ceiling.
- Interlace the fingers behind your back and straighten the arms, pressing them down into the mat.
- While rolling one shoulder under and then the other try to lift your hips higher.
- Draw the chest toward the chin, but do not move the chin toward the chest and make sure the feet stay parallel.
- Hold the posture anywhere between 30 seconds to 1 minute.
- Now slowly release the hands and bring the upper, middle, and then lower back down.
- Rest, allowing the knees to knock together.
- Lie down straight on the floor and bend your knees, bringing the soles of the feet parallel on the mat close to the buttocks.
- Now, lift your hips up towards the ceiling.
- Interlace the fingers behind your back and straighten the arms, pressing them down into the mat.
- While rolling one shoulder under and then the other try to lift your hips higher.
- Draw the chest toward the chin, but do not move the chin toward the chest and make sure the feet stay parallel.
- Hold the posture anywhere between 30 seconds to 1 minute.
- Now slowly release the hands and bring the upper, middle, and then lower back down.
- Rest, allowing the knees to knock together.
Durations/Repetitions of the Bridge Pose (Setu Bandh Sarvangasana):
Hold the asana anywhere between 30 seconds to 1 minute.
Hold the asana anywhere between 30 seconds to 1 minute.
Difficulty Level and Advancement of the Bridge Pose (Setu Bandh Sarvangasana):
Setu Bandh Sarvangasana (Bridge Pose) is a difficulty level 6 asana recommended for intermediate yoga practitioner.
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Setu Bandh Sarvangasana (Bridge Pose) is a difficulty level 6 asana recommended for intermediate yoga practitioner.
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