What You Should Know Before You Do Setu Bandhasana Asana?
Setu Bandhasana is an asana in which the practitioner needs to maintain the shape of a bridge. So, this yoga posture is known as Setu Bandhasana or as Bridge Pose. The asana stretches your back, chest and neck and it also relaxes your whole body. It also provides strength to your chest, legs and back.
Contents
What You Should Know Before You Do Setu Bandhasana Asana?Effect of Setu bandhasana Asana on tri doshaHow To Do The Yoga Posture/Asana?Benefits of Setu bandhasana Yoga Posture/Asana?Contraindications and Precautions Of Setu Bandhasana Posture/Asana?Science Behind The Posture/Asana?Beginners Tips For Setu bandhasana Posture/Asana?Advanced Pose AlterationsRelated Yoga Poses/Asanas –
- Yogasana Level – Basic
- Yogasana Style – Vinyasa
- Yogasana Repetitions – None
- Yogasana Strengthens – Legs, Back, Neck, Chest
- Yogasana Stretches – Vertebral column, Hip, Shoulder
Effect of Setu bandhasana Asana on tri dosha
- This asana balances and maintain the Prana Vayu. Therefore, this pose helps you to free from stress, anxiety and depression and also it keeps your in healthy state of mind. It induces good sleep and keeps clam your brain and nerves cells.
- It maintain the equilibrium between Prana Vayu and Udana Vayu, therefore regulates proper breathing mechanism. It maintains the health of lungs and heart. Because this asana stretches the chest.
- It is good cure for asthma and also for other breathing disorders and also it decreases thyroid problems.
- This asana also balances and maintain the Vyana Vayu and which further helps in proper blood circulation, regulation of oxygen and nutrition to all parts of the body and keeps the body energetic, enthusiastic.
- By balancing and regulating the apana vayu, this posture helps in fight the menstrual pain and it regulates the monthly menstrual cycles in women. It also helps in relieving constipation and improves the health of bladder.
- It helps in stimulating and regulating the Samana Vayu and Pachaka Pitta by massaging the abdominal muscles and also the abdominal organs, mainly the digestive organs, thus light the digestive fire tot optimum. It induces proper digestion of food.
- Thus, this asana is an effective to tackle Vata and all its subtypes in the body.
How To Do The Yoga Posture/Asana?
- Lie down on the Yoga Mat on your back. Make yourself comfortable.
- Performing and getting to the Setu Bandhasana.
- After positioning yourself by comfortably lying down on the floor, bed your knees and place your feet on the floor. Place your feet at hip-width apart. Make a straight line with your ankles and knees
- Let your arms rest beside your body. Your palms should be resting on the floor in the downward direction.
- Lift your back slowly and inhale. First gradually lift your lower back, middle back and upper back off the floor.
- Now, your shoulders should be rolled in. Ensure that your chin should touches your chest, shoulders, feet and arms.
- Harden your butts by tighten them.
- Make sure that your thighs are parallel to each other. Your thigh should also be parallel to the floor.
- Bring both your hands closer and interlace your fingers beneath your torso (which is now off the floor). Push your hands harder against the floor. Pushing hands against the floor enables you to lift your torso higher. Now your body position is looking like a bridge.
- Release yourselves from the asana and coming back to the normal starting position.
- Hold yourself in this pose for at least a minute.
- Breathe slowly and deeply.
- Slowly release from the pose while bringing your torso and thighs to the floor as you exhale.
- Finish off lying on the floor on your back as you had started the pose
Benefits of Setu bandhasana Yoga Posture/Asana?
- This asana helps to strengthen the back muscles. By stretching it also helps to relieve the old stress/ pain trapped in the back.
- This asana stretches the neck, spine, and the chest.
- This asana reduces stress, depression and anxiety and calms the brain after regular practice.
- The lungs are opened and it reduces the thyroid problems.
- This asana also improves the digestive organs, thereby helps to improve digestion.
- This asana is good for pregnant women and also helps reduces menstrual pain and also the early symptoms of menopause.
- It also helps in problems like high blood pressure, sinusitis, asthma, insomnia, and osteoporosis.
- Regular practice of this asana can improve blood circulation.
Contraindications and Precautions Of Setu Bandhasana Posture/Asana?
- People with neck injury either completely avoid this asana, or do it with a certified yoga instructor and doctor’s permission.
- Pregnant women should not do this asana with full capacity. They should do it under expert supervision. Third trimester pregnant women must do this asana with a doctor’s consent.
- You must avoid this asana if you have back problems.
Science Behind The Posture/Asana?
- This pose, also known as the Bridge Pose, and it completely stretches the heart, chest, and shoulders. It stretches the back of the neck, the hip flexors, the spine, and the thighs.
- In this asana your heart is placed higher than your head and therefore, it is considered a mild inversion. It has benefits of inversion i.e., relief from anxiety, insomnia, fatigue, headaches, stress and mild depression. It normalizing the BP and calms the mind.
- The stretching the chest increases the lung capacity, and therefore, this asana greatly benefits for asthma patients.
- This asana regulates the metabolism and maintain the thyroid glands.
- It is a good yoga for those who spend the whole day working in front of the computer. In this the stretch in the knees and shoulders will acts as a massage, therefore it refreshes and rejuvenate the practitioner.
Beginners Tips For Setu bandhasana Posture/Asana?
- While rolling the shoulder beginners must keep in mind that not pull them away forcefully from the ears. This will tend to overstretch their necks. Gently lift the tops of the shoulders towards the ear while pushing the insides of the shoulder blades away from the spine.
Advanced Pose Alterations
- To intensify the pose, once you are comfortable in the pose, you try to lift your heels off the floor, and pushing the tailbone up, closer to the pubis.
- Advancement of this posture is Eka Pada Setu Bandha Sarvangasana. This can also be tried.
- Once you take position, lift your right knee, right into the torso. Inhale, and stretch the leg perpendicular to the floor. For at least 30 seconds hold this position. Then, exhale and release the foot. Lock in the foot again, and repeat the same on the left leg for an equal amount of time.
Related Yoga Poses/Asanas –
- Eka Pada Setu Bandha Sarvangasana
- Sarvangasana
- Chakrasana
- Udharva Dhanurasana
Reference:-
https://www.easyayurveda.com/2018/04/17/setu-bandhasana-bridge-pose/