Setu Bandha is a SANSKRIT word, that means Setu means ''Bridge'' and Bandha means ''Lock or bind'' and asana means ''Pose''. This poses is also known as ''Bridge Pose''. The pose of this asana looks like a Bridge. This asana works for special on your spine and hip joints. It also helps relieve pain, stiffness, and discomfort in these regions and helps to reduce disorders with the hands, neck, and palms. This pose also helps to control blood sugar, improves digestion, and relieves the symptoms of menopause in women.
Lie flat on your yoga mat, with your leg on the floor. then breathe out and push up and off the floor with your leg. raise your body up so that your neck and head are flat on the mat and the rest of your body is in the air. you can also use your hands to push down for support. If you are convenient, you can also clasp your fingers just below your raised back for that added stretch. Do this very slowly, do not harm yourself during this pose.
Benefits of Setu Bandhasana Yoga:
There are the most important health benefits of Setu Bandhasana Yoga are,
1. Setu Bandhasana is the best for back muscles. This pose strengthens the back muscles.
2. This pose is very useful for immediately relieving the tired back.
3. This asana helps to stretch the chest, neck, and spine and strengthens the chest, neck, and spine.
4. Setu Bandhasana is useful to reduce anxiety, stress, and depression and to feel the positive energy in the body.
5. This pose helps to boost the lungs and reduce thyroid problems.
6. Setu Bandhasana helps to improve digestion problems like constipation.
7. This pose is also useful to relieve the symptoms of menopause and menstrual pain
8. This asana is useful in asthma, High blood pressure, sinusitis, and osteoporosis.
Step by step Setu Bandhasana yoga:
1. Lie flat on the back on the floor. (Step 1) Take a few deep breaths.
2. Bend the knees, widen the legs at the knees and bring the heels in towards the buttocks.
3. Keep the heels together and rest the outer sides firmly on the floor.
4. Bring the hands by the side of the head and, with an exhalation, raise the trunk and arch the body up to rest the crown of the head on the floor. (Step 2) Pull the head as far back as possible by stretching the neck up and lifting the dorsal and lumbar regions of the back off the floor.
5. Fold the arms across the chest and hold the left elbow with the right hand and the right elbow with the left hand. (Step 3) Take 2 or 3 breaths.
6. Exhale, draw the hips up (Step 4) and stretch out the legs until they are straight. (Step 5) Join the feet and press them firmly to the ground. The whole body now forms a bridge or an arch. One end of it is supported by the crown of the head and the other end on the feet.
7. Hold this position for a few seconds with normal breathing.
8. Exhale, unfold the arms and place the hands on the floor, bend the knees, lower the legs and trunk to the floor, release the head grip, straighten the neck, lie flat on the back and relax.