Setu Bandha Sarvangasana or Bridge Pose Yoga Steps and Benefits


Setu Bandha Sarvangasana Yoga Steps
The name of Setu Bandha Sarvangasana comes from the Sanskrit language. In Sanskrit setu means bridge, bandha means lock and asana means posture. So this pose is also called Bridge Pose. The position of this pose resembles with a bridge, hence the name. Steps for doing ridge pose (Setu Bandha Sarvangasana) are given below:

  • Start by lie on your back.
  • Bend 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.
  • Keep your arms beside your body, palms facing down.
  • Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  • If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
  • Keep breathing easily.
  • Hold the posture for a minute or two and exhale as you gently release the pose.

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Sarvangasana Benefits

  • Calms the brain, reducing anxiety, stress and depression
  • Opens up the lungs and reduces thyroid problems
  • Helps improve digestion
  • Strengthens the back muscles
  • Relieves the tired back instantaneously
  • Gives a good stretch to the chest, neck and spine
  • Helps relieve the symptoms of menopause and menstrual pain
  • Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

How to do Sarvangasana or Bridge Pose Yoga

Precautions and Considerations

If you are suffering from back and neck injuries than don’t try this yoga posture.

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