How to do Setu Bandhasana / Setubandhasana (Bridge Pose)
Setu Bandhasana, also known as Setubandhasana or the Bridge Pose, is a popular yoga asana that strengthens the spine, opens the chest, and improves flexibility in the back and legs. This beginner-friendly pose is widely practiced for its therapeutic benefits, making it useful for students, adults, and athletes. It helps energize the body, reduce stiffness, and support overall spinal health, making it an essential part of many yoga routines.
Step-by-Step Practice Guide to Perform Setu Bandhasana
- Lie down comfortably on your back in Shavasana.
- Inhale slowly and extend both arms behind the head.
- While exhaling, bring the hands forward, bend the knees, and place the soles close to the buttocks.
- Gently hold the ankles or soles with your hands.
- Inhale and lift the chest, waist, and hips upward, raising the spine off the floor.
- In the final Bridge Pose, the body weight is supported by the neck, shoulders, and feet, with the spine lifted and the face looking upward.
- Take a few slow breaths in the pose.
- Exhale gently and lower the spine, waist, and chest back to the floor.
- Release the hands and legs, returning to Shavasana to relax.
- Repeat 3 to 4 times, gradually increasing the holding time.
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