What is Setu Bandha Sarvangasana (Bridge Pose)?
Setu Bandha Sarvangasana, also known as Bridge Pose, is a popular yoga asana that involves lying on your back and lifting your hips towards the ceiling. The name “Setu Bandha Sarvangasana” comes from the Sanskrit words “setu” meaning bridge, “bandha” meaning lock, and “sarvanga” meaning all limbs. This pose is often included in yoga sequences as it helps to strengthen the back, open the chest, and stretch the shoulders and neck.
How to perform Setu Bandha Sarvangasana?
To perform Setu Bandha Sarvangasana, follow these steps:
1. Lie on your back with your knees bent and feet hip-width apart.
2. Place your arms by your sides with your palms facing down.
3. Press your feet into the mat and lift your hips towards the ceiling.
4. Roll your shoulders underneath you and interlace your fingers behind your back.
5. Press into your feet and shoulders to lift your chest towards your chin.
6. Hold the pose for 5-10 breaths, then release and lower your hips back to the mat.
What are the benefits of practicing Setu Bandha Sarvangasana?
There are numerous benefits to practicing Setu Bandha Sarvangasana, including:
– Strengthens the back muscles
– Stretches the chest, neck, and spine
– Improves posture
– Stimulates the thyroid gland
– Calms the mind and reduces stress
– Helps to alleviate symptoms of menopause
– Relieves mild back pain
– Improves digestion
What are the variations of Setu Bandha Sarvangasana?
There are several variations of Setu Bandha Sarvangasana that can be practiced to deepen the pose or modify it for different levels of flexibility. Some variations include:
– One-legged Bridge Pose: Lift one leg towards the ceiling while keeping the other foot on the mat.
– Supported Bridge Pose: Place a block or bolster under your sacrum for added support.
– Wheel Pose: Place your hands by your ears and press into your palms to lift into a full backbend.
What are the contraindications of Setu Bandha Sarvangasana?
While Setu Bandha Sarvangasana is generally safe for most people, there are some contraindications to be aware of. Avoid practicing this pose if you have:
– Recent neck or back injury
– High blood pressure
– Glaucoma
– Pregnancy
– Herniated disc
– Migraines
If you have any of these conditions, it is best to consult with a healthcare provider before attempting Setu Bandha Sarvangasana.
How to deepen the practice of Setu Bandha Sarvangasana?
To deepen the practice of Setu Bandha Sarvangasana, you can try the following tips:
– Hold the pose for longer periods of time, gradually increasing your hold from 5 breaths to 10 breaths or more.
– Experiment with different hand placements, such as clasping your hands behind your back or placing them on your lower back for added support.
– Lift one leg towards the ceiling while keeping the other foot on the mat to challenge your balance and strength.
– Practice Setu Bandha Sarvangasana in a restorative yoga class with the support of props like blocks or bolsters.
By incorporating these variations and modifications into your practice, you can deepen your experience of Setu Bandha Sarvangasana and reap even more benefits for your body and mind.