Setu bandhasana or the bridge pose is a great exercise to stretch muscles of upper and lower body. This backbend workout opens the chest and makes your spine flexible. The movements of this pose is easy and simple but you can still ask for help if you are doing it for first time or you can use a box or bolster to support your hips. When you get used to it then you can do it without support. With regular practice, it will make your spine flexible and strong which helps you in performing other intensive backbends. This pose relaxes your body and reduces the stress level.
Benefits of Setubandhasana
It is a great muscle conditioning exercise which includes major muscle groups such as neck, chest, spine, glutes and hamstrings. It strengthens the skeletal system and enhances its endurance.
Increase efficiency of internal organs
This backbend exercise not only stretches the outer muscles but also the muscles of internal organs such heart, lungs, abdominal organs as and thus it rejuvenates them which increase their efficiency.
Improves blood circulation
It improves the blood circulation throughout the body and normalizes the blood pressure. Regular practice of this exercise will lower down the pulse rate means your heart can pump more blood in few beats.
Increases lung capacity
Proper breathing is an important part of yogic postures and this exercise helps in increasing the lung capacity as more oxygen is required to withstand the stretching of muscles. It also stretches the chest muscles and diaphragm which plays an important role in respiration.
Stimulates thyroid gland
Thyroid gland is situated around the neck region and since this exercise also stretches the neck muscles therefore it also affects the thyroid gland and thus stimulates its secretions.
This exercise massages the internal organs lying in the abdominal region which are mainly part of the digestive system such as stomach, small intestine and large intestine. Thus, these organs get most of the benefits of this exercise which reflects in their improved functionality.
Boost up metabolism
Efficient organ system means efficient metabolism and it helps in better absorption of nutrients and their distribution throughout the body. Enhanced metabolism used up the fat deposits as energy source and thus burn more calories. It also helps in reducing levels of stress hormone which interferes in the proper functioning of the body and also cures sleep deprivation.
Increase balance and stability
Backbend requires you to raise your hip upward and then hold this position for few seconds. You need lot of practice to balance your body and stabilize the posture. Regular practice of this pose increases your balancing and stability activity.
Improved mental abilities
This pose makes you focus on your body as it requires balancing and thus clears the cluttered thoughts in the mind. It overcomes stress and mild depression by improving concentration and calm down the nervous system.
It helps in relieving symptoms of menopause and menstrual pain, asthma, high blood pressure, hypertension, sinusitis and osteoporosis.
IMPLEMENTATION OF SETU BANDHASANA
- Lie flat on your back and keep your arms on your sides.
- Bend your knees and place your feet at hip width distance.
- Inhale and slowly lift your torso and hips upwards while rolling your shoulders inside. Let your chest touch the chin; don’t bring the chin down.
- Your thighs should be parallel to each other.
- Hold the posture for a minute.
- Bring down your torso and hips as in original position and then repeat the steps.
- Legs and feet should be parallel to each other.
- Persons with neck, shoulders or spine problem should not do this exercise.
- Practice it under expert supervision
- Consult a doctor before practicing any pose.
Eka Pada Setu Bandha Sarvangasana is a more intense pose and recommended for advanced practitioners as it requires more balancing. Everything is same but the only difference is you have to lift one leg and bring it closer to the body when your torso and hips are positioned in air.
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