17 Feb 2020 HYN Himalayan Yoga Academy
LEVEL: Beginner
Anatomy: Digestive System, Shoulders, Spine, Thyroid
Pose Type: Backbend, Heart Opener
In Sanskrit, the bridge pose is called Setu-bandhasana (set-uu bahn-dah-S-anna). It is also called Setu Bandha Sarvangasana.
Setu bandha = the construction of a bridge
The Setu Bandha Sarvangasana massages the spine, stretches the chest, neck & hips. It also calms the brain, helps to open the sinuses, reduces headaches, and opens up your shoulders. This is a great pose for women who experience menopausal symptoms.
Benefits of Setubandhasana / Setu Bandha Sarvangasana
- Stimulates the thyroid
- Improves posture and open rounded shoulders
- Stretches the abdominal organs and improves digestion
- Tones the female reproductive organs
- Relieves anxiety, fatigue, and insomnia
- Reduces anxiety and insomnia
- Lowers stress
- Alleviates mild depression
Steps for Bridge Pose (Setu Bandhasana Sarvangasana)
- First of All, Lie down on your back with your arms next to your body, palms facing down. Bend your knees and place your feet near your sitting bones, hip-distance wide.
- Then, slowly inhale and lift your hips high. Check if your knees are aligned over your ankles.
- Interlace your fingers on the floor and tuck your shoulders underneath you. Draw your hands toward your feet.
- Stay in the pose for a few minutes with breathing, then release hands, and exhale to lower.
CONTRAINDICATIONS
- Pregnancy
- Neck injury
- Hernia
- Peptic or duodenal ulcers