Setubandhasana | Steps And Benefits of Bridge Pose

In hatha yoga and contemporary yoga asana practice, the bridge pose (Setu Bandha Sarvangasana) is an inverted backbend. Setu means "bridge" in Sanskrit, together with the words "all" and "limb" (sarva). As a result, when performing Setu Bandha Sarvangasana, your body forms a bridge using all of your limbs. As you inhale deeply and gather your strength to ascend into this pose, see a bridge across the placid water.

Yoga improves your physical tone and shields you from many diseases. Today in our series on yoga to reduce belly fat, we'll discuss the Setubandhasana pose and its health benefits. 

Table of Content

What is Setubandhasana

Setu – Bridge;

Bandha – Bind, Lock;

Asana – Pose, Posture

The pronunciation of this asana is SAY-tuh-bun-DHAHS-ana.

The term comes from how the pose looks like a bridge.

Preparation of Setubandhasana

1. Always warm up before exercise, and dress comfortably.

2. The yogaasan should only be performed on an empty stomach.

3. Eat light meals an hour or less before practicing yoga. The best time to practice yoga, according to experts, is in the morning.

How to do Setubandhasana

1. While lying on your back, bend both knees, keeping your feet hip-width apart.

2. With the palm downward, slide the arms alongside the body. The heels should be lightly touched with the fingertips.

3. With each inhalation, slowly elevate your lower back, middle back, and upper back off the floor. You should also softly roll in your shoulders and touch your chest to your chin without lowering your chin. Your shoulders, arms, and feet should support your weight. In this position, feel your bottom tighten.

4. Take a few breaths in while holding the pose for a few minutes, then gently release it. Relax your back into a neutral position.

Health Benefits of Setubandhasana

1. Bridge Pose corrects posture and mitigates the negative consequences of prolonged computer use and sitting.

2. It can prevent slouching and kyphosis and lessen low back pain (abnormal curvature of the spine).

3. Your back muscles, buttocks (glutes), thighs, and ankles are all strengthened as the pose softly stretches your tummy, chest, and the area around your shoulders.

4. This pose is helpful for sinusitis, asthma, high blood pressure, and osteoporosis.

5. It reduces anxiety, stress, and sadness by calming the brain. Decreases thyroid issues and opens the lungs

Precautions of Setubandhasana

You must keep these precautions in mind before starting this pose.

1. If you are experiencing neck or back pain, stay away from this stance.

2. For pregnant women,  this yoga should be performed under the guidance of a professional.

3. While performing this yoga, avoid turning your head left or right.

4. Before beginning any yoga session, consult a doctor if you have ever had surgery on your knees, back, or legs.

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