HOW TO DO THE SETU BANDHASANA AND WHAT ARE ITS BENEFITS

        HOW TO DO SETU BANDHASANA

                 SETU BANDHASANA

Setu Bandha Sarvāṅgāsana (Sanskrit: सेतु बन्ध सर्वाङ्गासन), Shoulder supported bridge or simply Bridge, also called Setu Bandhāsana, is an inverted back-bending asana in hatha yoga and modern yoga as an exercise.

Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture.

 Steps

1. Lye on the mat with your back on the floor.

2. Draw your feet inwards towards the hips.

3. Your feet should be parallel to each other.

4. Knees should not be pointing outwards.

5. Now lift yourself up with your stomach going towards the ceiling along with your back, hip and thighs.

6. Chin and chest should be locked.

7. You can either keep your hands sideways or engage them in supporting your back. You can also clasp them under your back and stretch. Inhale while going up, hold, exhale while coming down. Breathe normally in case you are holding the pose for long.

BENEFITS

• Improves digestion
• Helps relieve symptoms of menopause
• Reduces backache and headache
• Reduces fatigue, anxiety, and insomnia
• Rejuvenates tired legs
• Relieves symptoms of asthma and high blood pressure
• Therapeutic for hypertension, osteoporosis, and sinusitis
• Stretches the chest, neck, spine, and hips
  

• Strengthens the back, buttocks, and hamstrings
• Improves circulation of blood
• Helps alleviate stress and mild depression
• Calms the brain and central nervous system
• Stimulates the lungs, thyroid glands, and abdominal organs.

PRECAUTIONS

• One shouldn't perform this pose if suffering from neck pain.
• In back injury, it should be avoided.
• Skip the yoga pose if one having knee pain.
• Avoid it during a shoulder injury.
• Avoid turning your head right or left while you are in the pose.

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