How to perform Bridge Pose or Setu Bandha Sanvangasana ?


SET-too BAHN-dah


setu = dam, dike, or bridge
bandha = lock


Steps for How to perform Bridge Pose or Setu Bandha Sanvangasana :

  1. Lie supine on the ground, and if necessary, place a thickly folded-up blanket below your shoulders to guard your neck. Bend your knees and set your feet on the ground, heels as near the sitting bones as possible.
  2. Exhale and, pressing your inner feet and arms actively into the ground, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and raise the buttocks off the ground. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you remain the tops of your shoulders.
  3. Lift your buttocks till the thighs are about parallel to the ground. Keep your knees directly over the heels, however push them forward, far from the hips, and lengthen the tailbone toward the backs of the knees. lift the pubis toward the navel.
  4. Lift your chin slightly far from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and take a look at to lift the space between them at the bottom of the neck (where it’s resting on the blanket) up into the torso.
  5. Stay within the pose anywhere from thirty seconds to one minute. release with an exhalation, rolling the spine slowly down onto the ground.

Benefits :

  • Calms the brain and helps alleviate stress and mild depression
  • Helps relieve the symptoms of menopause
  • Stretches the chest, neck, and spine
  • Stimulates abdominal organs, lungs, and thyroid
  • Improves digestion
  • Relieves menstrual discomfort when done supported
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
  • Rejuvenates tired legs
  • Reduces anxiety, fatigue, backache, headache, and insomnia


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