Setu Bandha Sarvangasana (Bridge Pose)

Alternatives
Setu Bandha Sarvangasana (Bridge Pose)
Yoga

It is a basic asana. It derives its name from the Sanskrit word “Setu” which means bridge. It is also known as Ardha Chakra Asana (Half Wheel Pose). It strengthens the spine, opens the chest, improves spinal flexibility and stimulates the thyroid.

Instructions:

• Lie on your back with arms next to your body, palms facing down.

• Lift the feet and bending the knees, place the heels on the floor as close to the hips as possible.

• Gently lift the buttocks up towards the ceiling/sky.

• Push your tailbone upwards toward the navel.

• Keep your thighs and inner feet parallel.

• With the help of hands push the hips higher.

• Draw the chest towards the chin without moving the chin towards the chest.

• Do not lift your shoulders from the floor.

Beginners: Slowly increase the distance between the floor and your spine.

Advanced: Try holding your ankles with your hands. Breathe in while getting in the pose, hold the breath while retaining the pose and slowly breathe out while lowering your body.

Benefits:

• Cures backache and insomnia.

• Stretches the chest, neck, and spine.

• Helps alleviate stress and depression.

• Stimulates abdominal organs, lungs and thyroid gland.

• Reduces anxiety and fatigue.

• Improves digestion.

• Beneficial in relieving menopause symptoms.

• Helps control asthma, high blood pressure, osteoporosis and sinusitis.

Contraindications/Cautions

• Neck injury

• Do not overstretch the neck.