Bridge Pose (Setubandhasana) Guide

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Well, Today in this Article We'll know about One of the Effective Poses & Asanas of Yoga that is Bridge Pose (Setubandhasana). This Bridge Yoga Pose is very popular among people to keep the Body away from Diseases. This Setubandhasana also Increases the Flexibility of Muscles. People who are suffering from Thyroid, they must adopt this Setubandhasana (Bridge Pose). This Bridge Yoga Pose Strengthens your Back, Neck, and Chest and relaxes the entire body. It is a very Beneficial asana for strengthening the spine and waist.

We will understand each and every How to do Bridge Pose Steps and even we'll know the amazing Bridge Pose Benefits which can help you a lot. You'll able to do this Bridge Pose in Yoga or Setubandhasana Yoga Easily by reading this Full Article and even by watching the Complete Video Guide given below the Article.

What is Bridge Pose in Yoga?

Setubandhasana is a Sanskrit word of Bridge Pose or we can say that Bridge Pose is also known as Setubandhasana in the Sanskrit Language. The meaning of Setubandhasana is Setubandh- Bridge; Asana- Pose. Bridge Pose is also known as Setu Bandha Sarvangasana in Sanskrit. It is one of the easiest Yoga Pose for Beginners. Setubandhasana (Bridge Pose) is considered Beneficial for improving Physical & Mental Health. This Yoga Posture is called Bridge Pose because after sitting in this posture, our body becomes exactly like a Bridge. It is very easy to do this Bridge Yoga Pose.

Yoga Tips for Bridge Pose (Setubandhasana)

  • Before Practicing this Bridge Yoga Pose, you should pay attention to that your Stomach and Intestines are empty.
  • If you are not doing this Yoga Pose in the morning, then keep in mind that it has been 4 to 6 hours for you to eat.
  • In this time Your Food will be digested well and you will get Energy to do this Bridge Yoga Pose.
  • The Best time to do this Yoga Pose is in the morning.
  • If there is a shortage of time, Bridge Pose Yoga can also be done in the evening.
  • Beginners doing the Bridge Pose for the first time should do this Yoga Pose comfortably.
  • Do not let Your shoulders touch your Ears while doing this Yoga Posture.
  • In this Yoga pose, the body should be maintained for at least 30 to 60 Seconds.
  • This Bridge Yoga Posture mostly affects the feet, back, neck, and chest.
  • After Practicing this easy Yoga Pose, you try to hold the feet with both your hands.
  • Do not force the Body unnecessarily. Do as much as possible.
  • Preparatory Yoga Poses before Bridge Pose (Setubandhasana): Hero Pose (Virasana), Cobra Pose (Bhujangasana), and Upward-Facing Dog Pose (Urdhva Mukha Svanasana).
  • Follow-Up Yoga Poses before Bridge Pose (Setubandhasana): Upward-Facing Dog Pose (Urdhva Mukha Svanasana), Wheel Pose (Chakrasana), Shoulder Stand Yoga Pose (Sarvangasana), and Cobra Pose (Bhujangasana).

Refer : How to Do Cobra Pose (Bhujangasana)?

How to Do Bridge Pose?

How to Do Bridge Pose (Setubandhasana) in YOGA
Bridge Pose (Setubandhasana) in Yoga

Step-by-Step Guide

Here is Bridge Pose Yoga Step by Step Guide. Follow all the Steps given below to learn How to do Bridge Pose (Setubandhasana) :

  1. First of all, you lie on your back.
  2. After this, bend your knees and maintain a distance between your legs and hips on the ground.
  3. The distance from the pelvis should be 10 to 12 inches and along with this the knees and ankles of the feet should be in a straight line.
  4. After this, move both arms of your hands under your body in the raised position of hips and knees and interlock both palms together. The palms should touch the ground.
  5. Now inhale and lightly raise your lower back from the ground. During this time, the middle and upper part of your back should also rise above the ground.
  6. After this, gently bend your shoulders and try to touch the chest without turning your chin. Maintain the balance of your body weight on your shoulders, arms, and legs and leave the palms open on the ground.
  7. Now feel the middle part of your body in this posture and keep both your thighs parallel to each other on the ground.
  8. Interlock the palms and try to raise the head of the head slightly above the ground while pushing with the palms on the ground. You can also raise the back with the help of your palms.
  9. After this, inhale slowly and normally.
  10. Remain in this posture for 30 seconds to 1 minute and while staying in this posture, exhale slowly and practice this Bridge Yoga Posture several times.

Steps in Video

Get to know How to Do Bridge Yoga Pose (Setubandhasana) in Detail with the given below Video. The Respected Creator of the Video Deserves appreciation as all the Steps have been shown in detail which can help you a lot to know about How to do Bridge Pose (Setubandhasana)?

Bridge Pose (Setubandhasana) in Yoga

Benefits of Bridge Pose in Yoga

  • Beneficial for Back Pain: This Bridge Yoga Pose is very effective for Back pain. By practicing it regularly, Back pain disappears forever. So this Posture is a panacea for people who are suffering from Back pain.
  • Very Effective for Thyroid: Bridge Pose Yoga is very effective for thyroid if it is tied after a Head Stand Pose. By doing this Posture, the thyroid gland is well massaged and helps in the secretion of thyroxine hormone which helps in preventing Thyroid.
  • Reduces Depression: Good flexibility can be seen in the spine by performing Bridge Yoga Pose. By doing this, the same nerves get to the nerves under the spine, which plays a big role in reducing depression while keeping your Mental Body Healthy.
  • Helps to Lose Weight: By doing this Yoga Pose, the fat of Jong, Butts, and Stomach can be reduced. The condition is to keep yourself in this posture for a long time and practice it regularly.
  • Cures Constipation and Acidity: Helps in digestion of digestive related enzymes. In this way, this asana protects you from Constipation and Acidification.
  • Beneficial for Pregnant Women: Practicing this Yoga Pose provides relief from Stress and troubles to pregnant women. Also, it helps to keep both mother and baby healthy by providing mental peace to pregnant women.
  • Relaxes in Tennis Elbow: If while practicing this Bridge Pose (Setubandhasana), you lift the waist by holding the ankle of the foot with your hands, your tennis can be relaxed to a great extent.
  • Very Good Yoga Pose for Kidney: By practicing this Yoga Pose, you can keep your Kidney Healthy.
  • Beneficial for Asthama Patients: You can get a lot of relief in asthma by practicing Bridge Pose (Setubandhasana). This posture causes a chest strain.
  • Makes Legs Strong: Those whose feet are weak and when it becomes zero then they should practice the Bridge Pose Yoga. If you often feel tired then doing this Yoga Posture will be very beneficial.

Cautions

  1. This Yoga Pose should be done if you do not have any problem involving the Intestines and Stomach.
  2. If you have any kind of Back related problem, then you should never do Bridge Pose (Setu Bandhasana).
  3. People Suffering from Neck Injury should not do this Yogasana.
  4. Pregnant Women can do Sethu Bandhasana but they should do this Yoga Pose under the supervision of any Yoga Expert.

FAQ (Frequently Asked Questions)

  1. What is Bridge Pose (Setubandhasana)?

    Setubandhasana is a Sanskrit word of Bridge Pose or we can say that Bridge Pose is also known as Setubandhasana in the Sanskrit Language. The meaning of Setubandhasana is Setubandh- Bridge; Asana- Pose. Bridge Pose is also known as Setu Bandha Sarvangasana in Sanskrit. It is one of the easiest Yoga Pose for Beginners. Setubandhasana (Bridge Pose) is considered Beneficial for improving Physical & Mental Health. This Yoga Posture is called Bridge Pose because after sitting in this posture, our body becomes exactly like a Bridge.

  2. How to do Bridge Pose (Setubandhasana)?

    Follow These Steps to Learn How to Do Bridge Pose (Setubandhasana):
    1) First of all, you lie on your back.
    2) After this, bend your knees and maintain a distance between your legs and hips on the ground.
    3) The distance from the pelvis should be 10 to 12 inches and along with this the knees and ankles of the feet should be in a straight line.
    4) After this, move both arms of your hands under your body in the raised position of hips and knees and interlock both palms together. The palms should touch the ground.
    5) Now inhale and lightly raise your lower back from the ground. During this time, the middle and upper part of your back should also rise above the ground.
    6) After this, gently bend your shoulders and try to touch the chest without turning your chin. Maintain the balance of your body weight on your shoulders, arms, and legs and leave the palms open on the ground.
    7) Now feel the middle part of your body in this posture and keep both your thighs parallel to each other on the ground.
    8) Interlock the palms and try to raise the head of the head slightly above the ground while pushing with the palms on the ground. You can also raise the back with the help of your palms.
    9) After this, inhale slowly and normally.
    10) Remain in this posture for 30 seconds to 1 minute and while staying in this posture, exhale slowly and practice this Bridge Yoga Posture several times.

  3. What are the Benefits of Bridge Pose (Setubandhasana)?

    The Main Bridge Pose (Setubandhasana) Yoga Benefits are:
    1) Strengthens the Muscles of the back.
    2) Creates Good Stretch in the back, chest, and neck.
    3) Relieves the mind and stress relaxes by Bridge Pose.
    4) Opens the Lungs and removes problems related to Thyroid.
    5) Very Helpful Yoga Pose for Digestion.
    6) Helps during Menstruation and Menopause.
    7) Beneficial for High Blood Pressure, Asthma, Osteoporosis, and Sinuses.
    8) Beneficial for Pregnant Women and her Baby.

  4. Is Bridge Pose Safe During Pregnancy?

    Yes, Bridge Pose Yoga is one of the Yoga Pose which is safe for Pregnant Women and their babies. It is Beneficial for both Mother's and Baby's Mental Health. We'll recommend You to Do this Bridge Pose Yoga Exercise under the Supervision of any Yoga Expert during Pregnancy.

  5. Does Bridge Pose Reduce Belly Fat?

    It is said that with the regular Exercise of Bridge Pose in Yoga, the Belly Fat reduces of the Yogi. By doing this Yoga Pose, the fat of Jong, Butts, and Stomach can be reduced. The condition is to keep yourself in this posture for a long time and practice it regularly. With the Bridge Yoga Pose, you can try some other Yoga Poses like Boat Pose (Naukasana) to Reduce your Belly Fat

  6. What does Bridge Pose Strengthen?

    Bridge Pose (Setu Bandhasana) directly affects your Back, Arms, Spine, and Buttocks and gives Strength to them. Those whose feet are weak and when it becomes zero then they should practice the Bridge Pose Yoga. If you often feel tired then doing this Yoga Posture will be very beneficial. It makes Your Legs more Strong.

  7. What is Bridge Pose (Setu Bandhasana) Good for?

    Bridge Pose (Setu Bandhasana) is Good for those peoples who are suffering from Thyroid. Bridge Pose Yoga is very effective for thyroid if it is tied after a Head Stand Pose. By doing this Posture, the thyroid gland is well massaged and helps in the secretion of thyroxine hormone which helps in preventing Thyroid.