How to do Bridge Pose - Setu Bandhasana

In Sanskrit ‘Bridge’ means ‘Setu’, ‘Bandha’ means ‘Lock’ and ‘Asana’ means ‘Pose’. The poses look like the shape of the bridge, so this pose is called as bridge pose. This rejuvenating backbend will open your chest up and keep your spine flexible. Setu Bandhasana will also help to prepare you for more intense backbends. Basically, this pose is effective in relaxing the body and reducing stress. Today in 'Yoga and You' Dhivya from Dhivyam Yoga shows us how to do this Bridge Pose - Setu Bandhasana.

How to:
1.Lie on your back with your knees bent and feet on the floor. 2. Extend your arms along the floor, palms flat.
3. Hold your ankles, making sure your thumb is on the outside.
4. Press your feet and arms firmly into the floor.
5. Exhale as you lift your hips toward the ceiling.
6. Keeping your breathing normal, reach as high as you can.
7. Hold for up to one minute.
8. To release, slowly lower your body back onto the ground.
9. Roll your shoulders back.
10. Exhale and let go of your ankles as you stretch out your legs and relax.

Why to:
1. This asana helps to strengthen the muscles of the back. The stretch also helps to relieve the stress trapped in the back.
2. This asana stretches and tones the neck, spine, and chest.
3. Practicing this asana reduces depression, stress, and anxiety and calms the brain.
4. The lungs are opened up, and thyroid problems are reduced.
5. This asana also massages the digestive organs, thereby helping to improve digestion.
6. This asana greatly benefits pregnant women and also helps alleviate menstrual pain and symptoms of menopause.
7. It also aids high blood pressure, sinusitis, asthma, insomnia, and osteoporosis.
8. With regular practice of this asana, blood circulation is improved too.

Caution:
People who are suffering from a neck injury must either completely avoid this asana, or do it with a doctor’s permission under a certified yoga instructor. Pregnant women may do this asana, but not to the full capacity. They must do it under the guidance of a yoga expert. If they are in their third trimester, they must do this asana with a doctor’s consent. If you have back problems, you must avoid this asana.

Best time:
This asana must be done when your bowels and stomach are absolutely empty. Make sure you have your meals at least four to six hours before the practice. Your food will be digested, and there will be enough energy to expend. Although it is best to practice this asana in the morning, you could also practice it in the evening.







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