Setubandhasan(Bridge Pose) : Benefits, Method, Precautions, Modifications

Setubandhasan Setubandhasan(Bridge Pose) : Benefits, Method, Precautions, Modifications

30 Min activity


(Bridge Pose)
A modern lifestyle, in most cases, is sedentary. An individual neither has the time nor have the energy to practice a healthy lifestyle and to include exercises in their daily routine. It needs a lot of motivation to keep a healthy routine. A day of demotivation can destroy the weekly routine. prolonged sitting is one of the major reasons for many diseases. It was scientifically proven that people who tend to sit for hours are more depressed, inactive, suffer from blood pressure, cardiac attacks, anxiety, and many such problems. Prolonged sitting is the warehouse of many diseases. An individual needs to take a walk in between hours of sitting to live a healthy life.
Going to the gym and working out has become a huge task nowadays. we need to find a better option that is more beneficial and the timings are flexible. Yoga can work for us in this situation. There are so many yoga poses that can be performed at any time of the day. Yoga is one of the best ways to distress yourself. it can be practiced anywhere and at any time. You can practice some of the simplest yoga poses even on your bed. Hence, it becomes very important for an individual to practice yoga. Yoga is an art. It needs a lot of effort and patience to learn all the poses of yoga. But once you get the hang of it, it becomes way easier than you could have ever imagined.
One such yoga posture that could be beneficial for an individual who tends to sit more is Setubandhasan. Setubandhasan can be practiced any time of the day with an empty stomach. Setubandhasan or the bridge pose derived its name from the posture itself. While practicing this posture, the practitioner makes a bridge-like structure, and hence the pose is named a bridge pose. This pose will enhance the blood circulation in you and refreshes your mind and body. It is a great pose to practice to correct your posture.
This posture strengthens the entire back, abdomen, arms, chest, and legs. It keeps the joints flexible and nerves healthy. The thyroid and parathyroid glands are stimulated. The blood supply to the neck, head, chest, abdomen, and back is improved. As the navel region is at the highest point in this asana, the stagnant blood flows easily from the abdomen to the heart and lungs for purification. It deeply relaxes the mind. The solar point being the highest, the body is drenched with solar strength. The intensified working of the spine makes the entire back strong and flexible. Circulation digestion and breathing improve. This posture will energize the nervous system. It is excellent for the whole body and mind. One feels calm, controlled, refreshed, and revitalized and experiences deep sleep – like rest.

Step 1: Lie flat on the back with the legs stretched together. Bend the legs and bring the knees onto the abdomen. Press the palms onto the floor beside the hips, raise the hips and the folded legs and place the hands on the hips and the elbows on the floor, to support the body. On exhalation, raise the trunk further by turning the hips in and up, and give support by moving the hands higher up the back. Keep the knees bent and straighten the back until it is vertical to the floor, the knees are lightly touching the forehead and the chest is closer to the chin. Keeping the legs together, straighten and stretch them up, to bring them in line with the trunk.
Step 2: On exhalation, bend the knees down to the forehead. Keeping the hands firmly on the back, turn them so that the fingers and thumbs are pointing out and the wrists are pointing in. At the same time, tilt and lower down the bent legs from the hips in the opposite direction, i.e. away from the head. Carefully continue arching the back and lowering the legs until the feet are down on the floor. Keep them firm and flat and hip-width apart. Keep the knees bent. Adjust and support the posture by pushing the back further up, by arching it in evenly, by wedging the elbows properly under the bridge, and by pressing the feet and the elbows firmly in. Breathe as it comes, close your eyes and enjoy this semi-inverted posture. Remain as still and relaxed as possible.
Step 3: Stretch the legs to the front one at a time. Keep the soles of the feet as much on the ground as possible. Push the elbows firmly in and lift the head and tilt it back until the crown rests on the floor. Close your eyes and relax in this most energizing and yet most calming posture.
Step 4: Straighten the neck and the head, bend the knees and draw the feet closer to the hips one at a time. Adjust the body once more in a supported manner.
Step 5: Stretch the left leg to the front, place the left heel on the ground and point the toes up. Similarly, stretch the right leg to the front and cross the right ankle over the left ankle. Lift the head, turn and tilt it as far back as possible to rest the crown on the floor. Close the eyes and remain still in the posture.
Step 6: Straighten and rest the neck and the head. Uncross the legs and drawing the feet to the hips, bend the knees one at a time. Keep the feet flat in their original place. Lower the arms beside the body and exhale, lower the back gradually to the ground. Massage the back by rubbing it against the ground and relax.
Precautions: Props and modifications: