• Sonal Agrawal

Yoga Pose Of The Month: Setu Bhandaasana (Bridge Pose)

Updated: Nov 18, 2019

Bridge pose is known as Setu Bhandaasana in Sanskrit, and it is a standout amongst the most usually practiced heart openers. This posture is a superb presentation into the universe of heart openers (otherwise called backbends by a few) and can be done in a very active, challenging fashion, or in a very passive, supported way.

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According to Elate Yoga experts, As you perform Bridge Pose, you will turn out to be increasingly alert in both body and brain. This reviving backbend will open your chest up and keep your spine adaptable. While beginners can rehearse it securely, skilled practitioners can still experience its many benefits. Setu Bandhasana will also help to prepare you for more intense backbend.

This posture is moderately basic and very elating. In the event that you think that it’s hard to hold the lift in your pelvis, slide a square or reinforce underneath your sacrum and lay the pelvis on it for help. In contrast, if you are looking to deepen the stretch, lift your heels off the floor once in Bridge Pose and push your tailbone up towards the pubis. Once the tailbone is lifted, stretch the heels back to the floor.

According to Elate Yoga experts, following are the steps to get into Setu Bhandaasana (Bridge Pose):

  • Lie flat on your back with arms at your sides, palms down. Twist your knees and put your feet flat on the floor. Keep your feet hip width separated, parallel to one another, and as close to the buttocks as possible. All the while, press your upper arms and feet into the floor and start lifting your hips towards the roof. Try to distribute your weight equally on the inside and outside of your feet.

  • Presently, move your breastbone towards your chin, keeping your jaw lifted just marginally as not to straighten the back of the neck. Firm your tailbone in towards the pubis and move your pubis somewhat towards the stomach. So as to hold the lower back expanded, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.

  • Lift your hips as high as you are able without breaking position. If you are having trouble holding posture, you can clasp your hands behind your back and firm you arms into the floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

  • To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto the floor.

No matter how you choose to practice this pose it brings some awesome health benefits to the table. According to Elate Wellbeing experts here are some of the benefits of Setu Bhandaasana (Bridge Pose):

  • Thyroid treatment:

The butterfly shape thyroid organ in the neck region gets reasonable activities and suitable massage because of practicing out this yogasana, which guarantees legitimate secretion of thyroxin hormone. This hormone is advantageous for hypo and hyper thyroidism. Rehearsing this asana likewise makes thyroid organ healthy and diseases free.

  • Weight Loss:The proper massage of thyroid gland helps to control the metabolic process in the body, which . One can take maximum stretching in the belly region, which may be useful for belly fat burning and making the stomach flat.

  • Hair fall: Bridge pose yoga is good for healthy hair. Doing the asana alongside previously mentioned strategy guarantees smooth flow of oxygen and supplements in the scalp area. It makes your follicle more grounded and nutritionally enriched, which is good to prevent hair fall and hair loss.

  • Depression:You can fight your depression by practicing this yogasana. For depression, it acts like as an anxiety therapy. Now, the question is raised how bridge pose will help to lessen the symptoms of depression. The yogasana provides soothing massage to your entire spine. This action is not only good for the vertebral column in fact energizes the networks of nerves inside the spine. This entire process calming and soothing your mind thus helps in synchronization of body and mind. This calming effect to the brain, ensures in combating of depression and its related symptoms.

  • Facial skin:The regular practice of this asana is additionally useful for fair complexion. It upgrades the excellence of your face by guaranteeing supply of more oxygen and essential nutrients to the facial region. It revitalizes the cells and tissues of face and helps to make it fresh and refresh.

  • Back pain:If you are suffering from perennial back pain, it is suggested to perform this yogasana in the presence of a good yoga master. He will allow providing the spine a suitable stretch, which in turn helps in easing of back pain. It will be also beneficial to make your spine healthy and strong. Performing the asana technically will help you to remove strain and sprain from the entire vertebral column.

Digestion:Due to faulty lifestyle, our digestion process faces serious threats, which lead to irregular secretion of gastric juices from gastric glands. Unbalanced secretion of such digestive enzymes causes constipation, indigestion and problems related with stomach disorders. But the practice of bridge pose helps in sorting out this problem and ensures proper secretion of enzymatic juices. This asana is also good for colon health as it stretches and massages to the abdominal organs, especially the colon.

  • Tennis elbow:Tennis elbow is a transient pain that occurs in the elbow area. Fitting rest will assist you with coming out of the issue. This yoga practice gives reasonable stretch on the elbow area, and goes about as an agony reliever from elbow.

  • Asthma:If you are suffering from any respiratory problems, it is recommended that while performing this pose, take adequate stretching in the chest or lungs region, which will help in expanding your lungs thereby preventing you from respiratory problems.

  • Weak legs:A large number of people are having legs pain, legs weakness, now and then spasm, twisting, etc. Maintaining Setu Bandhasana helps in strengthening your weak legs. It also makes your buttocks, hips, thighs, and muscles of the entire leg stronger.

To conclude, practice this asana for all the above benefits. Contact Elate Yoga Experts to get training on this asana & make your body parts strong.

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