What is Setu Bandhasana?
Setu Bandhasana is a yoga posture, also known as Bridge Pose, that involves lying on your back and lifting your hips off the ground to create a bridge-like shape with your body. The pose is named after the Sanskrit words “setu” meaning bridge, and “bandha” meaning lock or bond.
Setu Bandhasana Steps:
To practice Setu Bandhasana, you start by following instructions:
- Lie on your back with your knees bent and feet hip-width apart.
- Then, you press your feet and arms into the mat to lift your hips towards the ceiling, while keeping your shoulders and head on the ground.
- Your hands can either be placed together under your back or kept at your sides, and you can hold the pose for several breaths.
- Slowly lower your hips back down to the mat.
Setu Bandhasana is often practised in Hatha yoga and can be modified for different levels of flexibility. Setu Bandhasana benefits include strengthening the legs and back, stretching the spine, opening up the chest, and promoting relaxation and stress relief.
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Health Benefits Of Setu Bandhasana
There are several Setu Bandhasana benefits which contribute to different health conditions and improve overall well-being.
1. Pain relief
Setu Bandhasana involves stretching and lengthening the spine, which can help relieve tension and pain in the back muscles. By opening up the chest and stretching the neck muscles it can help reduce stiffness and pain in the neck. The pose helps to improve blood flow to the back and neck muscles, which can promote healing and reduce pain. By reducing stress and anxiety it can help alleviate pain caused by tension headaches and other stress-related conditions.
2. Strengthens muscles
Setu Bandhasana is an effective exercise for toning the glutes, as it involves engaging and contracting the gluteal muscles to lift the hips off the ground. The pose helps strengthen the lower back muscles by engaging them to lift the hips. The pose requires engaging the core muscles to maintain balance and stability, which can help strengthen the abdominal muscles and improve overall core strength.
3. Beneficial for asthma
The pose involves lifting the chest and opening it up, which can help expand the lungs and increase oxygen intake. This can be particularly helpful for individuals with asthma who may have difficulty breathing. The pose stimulates the respiratory system, which can help clear the sinuses and reduce congestion.
4. Relief from elbow pain (tennis elbow)
Tennis elbow is a condition that is characterised by pain and limited movement in the elbow joint, and it is typically caused by repetitive movements of the arm and wrist. This condition is commonly seen in tennis players, but it can also affect individuals who engage in other activities that involve repetitive gripping or twisting motions of the wrist and arm. Setu Bandhasana can help promote circulation to the affected area, which can aid in the healing process and reduce inflammation.
5. Reduces the thyroid disorders
The pose involves opening the chest and stretching the neck, which can increase blood flow to the thyroid gland and promote its healthy functioning. Stress and anxiety can hurt the thyroid gland and contribute to thyroid disorders. Setu Bandhasana can help reduce stress and anxiety by calming the mind and promoting relaxation.
6. Good for digestion
Setu Bandhasana involves stretching the abdomen, which can help stimulate digestion and improve circulation in the digestive organs. The parasympathetic nervous system is responsible for the body’s “rest and digest” response. Setu Bandhasana can stimulate the parasympathetic nervous system, helping to promote relaxation and improve digestion. Additionally, it can help relieve constipation by stimulating the digestive organs and promoting the movement of waste through the digestive tract.
