Setubandhasan 
(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.
Benefits:
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.

• Thyroid treatment: Practicing this pose is very beneficial in the treatment of the thyroid. The thyroid gland receives a suitable massage and hence ensures the proper secretion of thyroid hormones. This pose is beneficial for both hyper and hypo thyroids.
• Weight loss: This pose will enhance metabolism and hence help in weight loss. Practicing bridge pose also stretches your abdomen, thighs, and buttocks. Hence, results in weight loss.
• Hair fall: Practicing this pose will ensure an adequate supply of oxygen in your head and results in the overall health of your head. This pose will reduce hair fall by increasing the oxygen-carrying blood flow in your body.
• Back pain: Practicing this pose will strengthen your back and help you in reducing back pain. It improves the flexibility in your back. This pose will be very effective in reducing back pain. It will remove the strain and sprain in the entire vertebrae column and hence results in reducing the back pain.
• Digestion : This pose is very effective for improving our digestive system. It will strengthen the digestive system and improve the overall health of your digestive system.
• Blood pressure: This pose will help you to regulate your blood pressure. It will enhance the blood flow in your body and hence improve the circulation of blood. The circulation of blood will manage the blood pressure.
• Weak legs: This pose will help you in strengthening your legs and enhance flexibility. This pose focuses on your legs and reduces pain, strain, spasm, etc. it also enhances strength in your buttock, legs, hips, and thighs muscles.
• Asthma: This pose opens up your chest and improves the respiration system. It will provide adequate stretch in the chest and lungs which will expand your lungs and prevent respiratory diseases.
• Sinusitis: Sinusitis is the condition of inflammation of the mucous membrane in the nasal cavity. It will result in a running nose or blocked nose. Practicing bridge poses will help you to get rid of these problems.
• Menstrual cycle: This pose will enhance the menstrual cycle and reduce cramps. Practicing this pose will be beneficial in regulating the menstrual cycle and also beneficial in menopause.
• Relieves the tired back: This pose will provide a good stretch to your back and relieves the stiffness and strain from your back. It will relieve the tired back.
• Flexibility: Practicing this pose will enhance flexibility in your spine, neck, back, butts, and thighs. this pose will stretch all these parts and hence results in increasing flexibility.
• Strength: Practicing this pose will strengthen your back and neck. It also strengthens and lengthens your spine and reduces back pain. This pose will improve the overall health of your spine and back.
• Abdomen organs: This is a great exercise to practice for an individual to enhance your abdomen health. This pose will strengthen the abdomen organs. It also enhances the sexual health of an individual and reduces sexual diseases.

Technique:
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:

• Do not practice this pose if you have an abdomen infection. If an individual is suffering from an abdomen infection, this pose might enhance the problem. So it is suggested not to practice the pose.
• Do not practice this pose if you suffering from back pain.
• Avoid practicing the pose if an individual is suffering from slipped disc problem. This pose can worsen the condition.
• Practicing the pose is prohibited in case of a hernia.
• Do not practice the pose if you are suffering from vertigo. This pose can enhance the shaking experience.
• Do not practice this pose if you have just recovered from an injury.
• Consult your doctor before practicing the pose in case of neck injury.
• Do not practice the pose if you are suffering from an ulcer. This pose can worsen the condition.
• During pregnancy, this pose is prohibited as this pose may lead to some serious consequences. So you must not practice any such poses during pregnancy.

Props and modifications:

• If you can’t maintain the pose properly, use a blanket to support yourself. you can also use yoga bricks as a prop to support your back and neck.
• To give yourself a challenge bend your neck as closest to the feet and balance the pose.
• If you can’t touch your feet you can use yoga bands to practice the pose.