Setu Bandhasana (Bridge Pose)

Etymology and Origins of Setu Bandhasana

Setu Bandhasana is a Sanskrit word. Setu means bridge, Bandha means bound or lock, Asana means Yoga pose. So, it is called Bridge Pose in English. This yoga Asana resembles a bridge with both sides locked or bound. It belongs to the ancient Indian Yoga tradition.

Step by Step Instructions of Setu Bandhasana

First you have to lie flat-looking above on a Yoga mat.
Fold your knees, keep your feet on the ground at a slight distance, your hands are on both sides of the body, the palms touching the ground. In another version, hands may be kept beyond the head, straight.
Now inhale fully, gradually push up your bust, keep your feet and back of the head on the ground, your body is carved out in the space between feet and head with the shoulder attached to the ground.
Keep your hands below your back on the ground to support the pressure of the bent body.
Bend your body in such a way that your chin touches the chest and breast.
Both the thighs are parallel to each other.
Assure that your knees, thighs are at the highest point and the Pelvic part comes next when you perfectly do the Yoga pose.
Now take breath comfortably, slowly, inhale and exhale.
Continue to stay in this position for one or two minutes.
Then while exhaling gradually, bring down your whole body to the ground where it was originally.
Repeat the process three times.

Benefits of Setu Bandhasana

Anatomical Focus & Disease Control

This Yoga strengthens the muscles and nerves in your pelvic region, hips, buttocks, spine, and neck.
It stretches your chest, breast, neck, buttocks, hamstrings and spine.
This Asana improves the circulation of blood throughout your body and hence, maintain physical and mental balance.
It also helps lessen your stress, strain and depression.
Regular practice of this Yoga makes your brain tranquil.
Your central nervous system is perfectly maintained.
This classic Yoga arouses your lungs, thyroid glands and abdominal organs as well as the organs in the pelvic regions. Naturally, it is one of the best Yoga for maintaining a balance between body, mind and soul.
It also improves your digestive power in an age of declining physical action.
It also reduces your back pain, migraine and headache
It helps you in reducing fatigue, anxiety, depression and insomnia which have become almost pandemic in the 21^st century.
It a highly beneficial Yoga in controlling Asthma, High BP, Osteoporosis, and diseases like Sinusitis.

Benefits for Girls & Women

In addition to all of the above, it helps relieve the symptoms of menopause and menstrual pain of girls and women.
Schoolgirls will be highly benefitted to boost their energy level and stamina.
Since this Yoga strengthens the muscles and nerves in your pelvic region, hips, buttocks, spine, and neck, it is very important for girls and women to do it.
This classic Yoga arouses your lungs, thyroid glands and abdominal organs as well as the organs in the pelvic regions. So, it is highly beneficial for girls and women.
You should avoid it during the Menstrual Cycle and Pregnancy.

Precautions

Those who have perennial back pain and Spondylosis should take the advice of a doctor and Yoga teacher.
Girls and women should be careful to do it during the Menstrual Period.
Beginners should take help from seniors or Yoga teacher if they find it problematic to do.
Always do it on an Empty Stomach.

Setu Bandhasana