Setu Bandhasana, or Setu bandha Sarvangasana, is a yoga pose also known as Bridge Pose. "Setu" means bridge, and "bandha" means lock or bond, while "asana" means pose or posture in Sanskrit. This pose involves lying on your back with your knees bent and your feet on the ground, and lifting your hips and chest towards the ceiling to create a bridge shape with your body. Commonly practiced as a backbend and chest opener, and is often used as a counterpose to forward folds or as preparation for more advanced backbends.
How to perform Setu bandhasana A?
Lie down on your back with your knees bent and feet hip-width apart. Place your arms alongside your body with palms facing down.
Press your feet and arms into the floor and lift your hips up towards the ceiling.
Clasp your hands together underneath your body and actively press your arms into the floor to lift your hips higher.
Keep your thighs parallel and your knees directly over your ankles.
Press your shoulder blades into the floor and lengthen your neck.
Hold the pose for several breaths, gazing towards your toes.
To release, slowly roll down one vertebra at a time until your back is back on the ground.
Modifications
If clasping the hands is difficult, you can place a block under your sacrum to support your hips.
If you have neck issues, you can keep your gaze forward instead of looking towards your toes.
How To perform Setu Bandhasana B (Bridge Pose B)
Lie down on your back with your knees bent and feet hip-width apart, flat on the ground.
Place your arms beside your body, palms facing down.
Inhale and lift your hips up towards the ceiling, rolling your spine off the ground vertebra by vertebra.
Press your feet and arms into the ground to lift your hips higher, while keeping your shoulders and arms on the ground.
Interlace your fingers behind your back and straighten your arms to roll your shoulders towards each other.
Hold the pose for a few deep breaths, feeling the stretch in your chest, shoulders, neck, and spine.
Exhale and slowly release your hands, rolling your spine back down onto the ground, vertebra by vertebra.
Modifications
You can also use a block or bolster under your sacrum to support your lower back and make the pose more accessible.
Benefits
Stretches the chest, neck, and spine: Bridge pose stretches the chest, neck, and spine, which helps to improve posture and alleviate back pain.
Strengthens the legs, glutes, and core: As you lift your hips in Bridge pose, you engage the muscles in your legs, glutes, and core, which helps to strengthen them.
Calms the mind and reduces stress: Bridge pose can help to calm the mind and reduce stress and anxiety. It can also help to alleviate symptoms of depression.
Improves digestion and reduces constipation: Bridge pose can help to stimulate the digestive organs and improve digestion. It can also help to relieve constipation.
Relieves menstrual discomfort: Bridge pose can help to alleviate menstrual discomfort and cramps.
Helps to reduce blood pressure: Bridge pose can help to reduce blood pressure and improve circulation.
Increases energy and reduces fatigue: Bridge pose can help to increase energy levels and reduce feelings of fatigue.
Opens the chest and lungs: Bridge pose can help to open the chest and lungs, which can improve breathing and alleviate respiratory problems.
Helps to regulate the thyroid gland: Bridge pose can help to regulate the thyroid gland, which is responsible for regulating metabolism.
Helps to alleviate symptoms of menopause: Bridge pose can help to alleviate symptoms of menopause, such as hot flashes and mood swings
Contraindications
Neck injury or cervical spondylitis: People with neck injuries or cervical spondylitis should avoid this pose, or perform it under the guidance of a certified yoga teacher.
Lower back pain: If you have lower back pain, it is recommended to perform this pose under the guidance of a yoga teacher.
Knee injury: People with knee injuries should avoid this pose or place a cushion or blanket under the knees for support.
Recent abdominal surgery: If you have had recent abdominal surgery, consult with your doctor before practicing this pose.
High blood pressure: People with high blood pressure should avoid holding the pose for a long time and practice it under the guidance of a yoga teacher.
Chakras
Manipura (solar plexus)
Anahata (heart) chakra
Vishuddha (throat) chakra
Doshas
Vata
Pitta
Kapha
Dristhi
Tip of the nose or the toes.
History of How To perform Setu Bandhasana
Setu Bandhasana or Bridge pose has been practiced for centuries and is a part of Hatha Yoga, which is a branch of yoga that focuses on physical postures, breath control, and meditation. The pose has been mentioned in various ancient texts, including the Hatha Yoga Pradipika, a 15th-century CE text on Hatha Yoga.
The name Setu Bandhasana is derived from the Sanskrit words "setu," which means bridge, "bandha," which means bond or lock, and "asana," which means pose. The pose is believed to have originated in India, where it has been a part of the yoga tradition for centuries.
Over time, the practice of Setu Bandhasana has evolved and become more popular in the West, where it is often used as a beginner-level pose to help stretch and strengthen the back, hips, and legs. Today, it is a commonly practiced pose in various styles of yoga, including Hatha, Vinyasa, and Restorative.
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