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Setu Bandhasana - Bridge Pose


The name comes from the Sanskrit words ‘Bridge’ means ‘Setu’, ‘Bandha’ means ‘Lock’ and ‘Asana’ means ‘Pose’.The poses look like the shape of the bridge, so this pose is called as bridge poses i.e. Setubandhasana.Basically this pose is effective in relaxing the body and reducing stress.
Benefits : Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Improves digestion
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Neck injury:avoid the pose unless you are practicing under the supervision of an experienced teacher
Note: Try interlacing your hands and stretching them down towards your feet. It can help stabilise your pose and it's a nice extra stretch on the shoulders.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
neck injury
Caution for late term pregnancy
Knee injury

How to do this asana:

Lie flat on the ground and keep your arms at your sides.Now lift your hips upwards with the help of pressing your palms. Keep breathing deeply in this position for some time for 20-30 seconds. Now relax by touching your hips to the ground i.e. your starting position.
Step 1: To begin, lie on your back.
Step 2: Fold your knees and keep your feet hip distance apart on the floor,10-12 inches from your pelvis, with knees and ankles in a straight line.
Step 3: Now lift your hips upwards as much with the help of pressing your palms.
Step 4: Keep breathing deeply in this position for some time for 20-30 seconds.
Step 5: Now relax by touching your hips to the ground i.e. your starting position. Repeat this cycle for 3-4 times.


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