Setu Bandhasana | Bridge Pose
Means of Setu Bandhasana
Setu
Bandhasana is a Sanskrit word where
- Setu means Bridge,
- Bandha means Lock and
- Asana means Posture.
This posture is called Bridge Pose in English. This asana
is called Setu Bandhasana because while practicing this asana, the body makes a
bridge shape (Pose).
It has been considered a very simple yoga. And for yoga pose for beginners, this is also important yoga.
Setu Bandhasana is an asana that plays an important role
in removing many other problems of the body including thyroid, backache and
nervous system.
This asana
is very popular among people to keep the body away from diseases and increase
muscle flexibility. Usually this asana is done in the morning but in the
evening this asana can be practiced. But before practicing this asana in the
evening, it should be ensured that your stomach food is digested properly.
How to do | Setu Bandhasana | Bridge Pose
* First of
all lie back on the ground.
After this,
bend or bend your knees and maintain a distance between your legs and hips on
the ground.
* The
distance from pelvis should be 10 to 12 inches and along with this the knees
and ankles of the feet should be in a straight line.
* After
this, move both arms of your hands under your body in the same position with
the hips and knees elevated and interlock both palms together. The palms should
touch the ground.
* Now inhale
and lightly raise your lower back from the ground. During this time, the middle
and upper part of your back should also rise above the ground.
* After
this, gently bend your shoulders and try to touch the chest without turning
your chin. Maintain the balance of your body weight on your shoulders, arms and
legs and leave the palms open on the ground.
* Now feel
the middle part of your body in this mudra and keep both your thighs parallel
to each other on the ground.
* Interlock
the palms and try to raise the head of the head slightly above the ground while
pushing with the palms on the ground. You can also raise the back with the help
of your palms.
* After
this, inhale slowly and normally.
* Stay in
this posture for 30 seconds to 1 minute and while staying in this posture,
exhale slowly and practice this mudra many times.
Benefits |
1. Benefits
of Setu Bandhasana in strengthening muscles
By doing Setu Bandhasana, the muscles of the back are flexible and strong and it helps to reduce back pain . It produces
muscle stretch and helps in relieving muscle tension. Apart from this, this
asana works to tone the spine, chest and neck by stretching them....
2. Benefits
of Setu Bandhasana to relieve depression
By
practicing this asana daily and properly, depression, stress and anxiety are
eliminated and the person's brain remains calm. Setu Bandhasana is considered
a very popular asana to keep the mind calm. This asana is also very helpful in
alleviating the problem of migraine.
3. Benefits
of Setu Bandhasana in thyroid problem
Lungs open
while doing Setu Bandhasana and thus relieve problems associated with thyroid.
By doing this asana, the buttocks are strong and tired feet also get relief.
Apart from this, it also helps in curing Arthritis.
4. Benefits
of Setu Bandhasana in good digestion
The Setu Bandhasana digestive organs especially works to massage the colon, so by
practicing this asana daily, the digestion process remains fine.
5. Benefits
of Setu Bandhasana in menstruation
It is
believed that Setu Bandhasana is very helpful in relieving women during
menstrual pain. It works effectively in relieving the symptoms of menopause in
older women. This asana is also considered good for pregnant women.
6. Benefits
of Setu Bandhasana in controlling blood pressure
By doing
this asana, the problem of high blood pressure is overcome. Apart from this, it
also helps in keeping the blood circulation fine. Setu Bandhasana also proves
very important in curing diseases like asthma, insomnia and osteoporosis.
Precautions |
* Like other
yoga postures, doing Setu Bandhasana can also have its disadvantages along with
its benefits. Therefore, it is important to exercise caution before practicing
this asana.
* Pregnant
women can do Setu Bandhasana but they should do this asana under the
supervision of Yoga expert.
* If you
have severe pain in your knees, do not do this asana.
* Avoid
rotating your head right and left while practicing Setu Bandhasana.
* If your
neck, back, shoulders and waist are hurt, do not practice Setu Bandhasana.
* This asana
is done when the bowel and bowel are completely empty.
* Apart from
this, if a person wants to practice Setu Bandhasana after a meal, then he
should have a meal about 4 to 6 hours before doing this asana.
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