Setubandhasana

The word “Setubandhasana” is derived from a Sanskrit word “Setu” meaning “bridge; “Bandha” meaning “bound” and “Asana” meaning “posture” or “seat”. It is commonly called as “Bridge Pose” in English.

STEPS TO BE FOLLOWED:

• Lie down on the mat in supine position.
• Place your feet together and arms by the side of the body.
• Now bend your legs at knee and place the soles of
• the feet on the mat, keeping the feet hip width apart, try holding your feet or ankles with respective hands.
• Now slowly as you inhale, start lifting your hips up towards the ceiling, pressing the body weight on your feet and upper back,
• knees pointing in front.
• As you start exhaling, slowly start dropping your hips and lower back on the floor. 

BENEFITS:

• It helps strengthen legs, back neck and chest.
• It helps relax whole body, and calm the mind.
• It helps reduce stress, reduce anxiety.
• It is suggested for pregnant women.
• It helps improve digestion.
• It cures back pain and makes it more flexible.
• It helps cure insomnia. 

CONTRA-INDICATIONS:

• People suffering from severe knee pain or neck pain (cervical spondylitis).
• Anyone undergone surgery on the waist and legs.
• Last trimester of pregnancy.  

DISCLAIMER:

– PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.