Setu Bandha Sarvangasana is also famous as a Bridge Pose. It is a favourite of all the beginners as well as the advanced level of yogis because it offers various variations of all levels! Setu Bandhasana is practised to strengthen our spinal cord and keep our mind calm. It also helps in improving gut health. The posture resembles a bridge-like shape. That is why it is known as Bridge Pose or Setu Bandha Sarvangasana. Here, Setu stands for bridge. If you are feeling stressed out or suffering from back pain or back issues, then your yoga practitioner might suggest you practice Setu Bandha Sarvangasana.
What is Setu Bandha Sarvangasana?
The name Setu Bandha Sarvangasana came from the Sanskrit language. In English, it is known as Bridge Pose. The type of pose that this yoga posture offers is a restorative back bend. It targets spinal cord, back, lungs, thyroid, pelvic region as well as chest area. The best time to practice this beautiful pose is evening or early in the morning, especially when you are on an empty stomach. You must practice this pose for at least 30 minutes and to the maximum of 2 minutes in order to attain its best benefits.
The word Setu Bandha Sarvangasana is made up of three different terms. Setu, as discussed above, means bridge. Bandha means a kind of lock. Sarvangasana means a yoga posture that involves almost every part of the body in yoga. The koshas included in this yoga form, in this yoga posture, are Manomaya kosha, Vijnanamaya kosha, and Anandamaya kosha. The vayus that this yoga posture works on are Samana, Vyana, and Udana.
It also helps in activating the crown chakra, the ajna or eye chakra, the Vishuddha or throat chakra, as well as manipura and solar plexus chakra. It also regulates the different doshas in our body, especially the Vata dosha and the Pitta dosha. It is a beautiful pose that helps in opening up the pelvic region when practiced at an advanced level. It also involves work, working on core as well as the abs if you are practicing an intermediate level of Setu Bandha asana, Setu Bandha Sarvangasana.
How to perform Setu Bandha Sarvangasana?
To perform Setu Bandha Sarvangasana, follow the following instructions:
1. Start by rolling out your mat and lying down in a good position.
2. Keep your feet, ensure a good space between your feet, maybe hip-widths apart. Now, start bending your knees and bringing your feet closer to your buttocks.
3. Now, make your fingertips touch the area of your heels. Your soles must be parallel to both knees.
4. You can also use yoga props in order to support this yoga pose. Now, you can adjust the yoga prop as per your flexibility.
5. Now, with the help of a yoga bolster, you can check whether your spinal cord is straight and aligned with your shoulder or not.
6. Now, you have to bring your hips in the air, parallel to the floor.
7. Now, make sure that your arms and shoulders, your arms are pressing and your shoulders are stretched out. Your chest must be in an open position.
8. Now, slowly close both the eyes and start inhaling. As you inhale and exhale, as you breathe in and out, feel that your body is relaxing and also observe the expansion of your lungs.
9. Now, you can stay in this position for for at least 30 seconds to 2 minutes.
10. Now, you should feel the tension in your lower back that is fading away slowly.
11. Now, gently lift your pelvic region upward and remove the block or bolster, whatever you are using during the pose, and relax your spine.
12. Now, gently release the pose and feel the benefits.
Setu Bandha Sarvangasana benefits
The various health benefits of Setu Bandha Sarvangasana are as follows.
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1. A full-fledged stretch
This yoga posture involves a pose that looks like a bridge. This involves our whole body. Therefore, it gives an amazing stretch, especially to the chest area, legs, as well as the pelvic region. It helps in removing the tension and stiffness and making these regions flexible and strong.
2. Good back muscles
In this pose, you have to keep your hips lifted up. This helps in strengthening the muscles of our back region. It also supports the health of our spinal cord as well as the lower back. The pose helps in strengthening the muscles in our back region. A good stretch on the back muscle gives it a good massage and helps us improve posture and ensure stability in our back.
3. Pain Reliever
People suffering from back pain can perform Setu Bandha Sarvangasana after consulting their yoga practitioner. This yoga asana has been practiced since ages to relieve the back pain naturally. It reduces any kind of discomfort in the chest, shoulder, and especially in the lower back region.
4. Better Respiratory System
This yoga posture includes stretching the chest area. This helps in breathing in good and fresh air that helps in expanding our lungs. When we inhale while practicing Setu Bandha Sarvangasana, it increases the level of oxygen that we are inhaling. This helps in relieving the stress and relaxing us to the utmost level.
5. Good Blood Flow
Setu Bandha Sarvangasana helps in ensuring adequate flow of blood within our body. It helps in improving our blood circulation and relieving blood-related problems. It helps in maintaining a good blood flow in the human body and ensures better functioning of all our organs and glands.
6. Mental Health Benefits
Sarvangasana also includes conscious breathwork. This helps in relieving the stress and anxiety from our brain and attaining a mental health that is calm. Unstable. It energizes our mental well-being and ensures good mental capabilities.
7. Emotional well-being
Setu Bandha Sarvangasana is one of the most holistic methods of attaining emotional well-being. It makes us emotionally strong and helps in releasing any kind of emotional burden within us. It gives a good stretch to our body and ensures our emotions are strengthened!!
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Setu Bandha Sarvangasana contradictions
The following contradictions are there to Setu Bandha Sarvangasana:
1. If you are suffering from any kind of injury or you recently had any surgery, especially on your neck, shoulder, or back, then you should avoid this pose until given a green flag by your yoga practitioner.
2. Poor body breath connection. To practice this pose, you must have an adequate level of body and breath connections. Therefore, firstly, learn the body breath connection and then enter into the advanced level of Setu Bandha Sarvangasana.
3. f you are weak or suffering from any kind of physical illness that makes your joints, shoulder, ankles, knees, or legs weak, then you should avoid this yoga pose.
4. People suffering from problems like herniated disc issues, cervical spondylitis should also avoid this yoga pose until suggested by your yoga practitioner.
5. People suffering from high blood pressure problems should also avoid this pose because it includes a lot of energy and a person with a weak heart should not perform it.
6. Pregnant women, elderly people, and kids should avoid performing Setu Bandha Sarvangasana.
Use of yoga accessories in Setu Bandha Sarvangasana
You may use the following accessories in order to support your setu bandha sarvangasana practice:
1. Yoga mat
A yoga mat works as a cushion while you perform such a pose. It keeps you safe from slipping and offers good comfort and grip!
2. Yoga blankets
When you are performing setu bandha sarvangasana, you can use yoga blankets in order to support your back or shoulder. If you are a beginner and not that much flexible, then yoga blankets can work wonderfully.
3. Yoga pillows
Always keep your neck area safe, especially if you are a beginner. Therefore, yoga pillows help in offering good alignment to your back as well as the neck region. They will prevent any kind of injury while performing this pose.
4. Yoga blocks
When you are raising your hip upward and making it parallel, then yoga blocks can work as a good support while performing this pose if you are a bit less flexible.
5. Bolster
Yoga bolster also helps in supporting your back when you place it under your sacrum area. It gives a good support to your spinal cord while practicing such poses and prevents any kind of injury.
6. Yoga belt or scarf
Yoga belts, scarves or straps are also useful while performing setu bandha sarvangasana. These help to keep your rounds protected while performing such yoga postures. You can also use them on your thighs to keep them in the right position!
Conclusion
Setu Bandha Sarvangasana is a beautiful pose that offers various health benefits to the practitioner. It helps in strengthening our major body areas, especially the core, pelvic region, legs, spinal cord, etc. When practiced daily, it offers a great source of strength and energy to us. But make sure that it is practiced under the guidance of an experienced yoga practitioner, especially if you are a beginner.
The practice should be slow, it should not be forced, because this is a typical yoga posture and rushing can cause injury. Always make sure that you are using enough yoga props in order to support this pose. But coming to the best part, this is a great pose practiced since ages to attain good physical, mental and emotional health benefits!!
