Setu Bandhasana
Setu Bandhasana (Sanskrit: सेतु बन्ध आसन) is a restorative and foundational back-bending yoga pose, widely known as Bridge Pose. The name is derived from the Sanskrit words setu (bridge), bandha (lock or bind), and asana (pose), as the body forms a bridge-like shape.
This pose is often practiced as a gentle backbend to counter the effects of prolonged sitting or as a preparation for deeper backbends. It is both a strengthening and a calming posture.
How to Practice Setu Bandhasana
- Start: Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Your heels should be close enough to your buttocks that your fingertips can just touch them.
- Position your arms: Place your arms at your sides, with your palms flat on the floor.
- Inhale and Lift: As you inhale, press your feet and arms into the floor and slowly lift your hips, lower back, and mid-back off the floor, one vertebra at a time.
- Engage the core: Lift your pelvis until it forms a straight line with your shoulders and knees. Engage your glutes and hamstrings to support the lift.
- Shoulders and Neck: Gently roll your shoulders under your body to open your chest and create space for the neck. You can clasp your hands together underneath your back for a deeper stretch.
- Gaze: Keep your gaze straight up at the ceiling. Do not turn your head from side to side while in the pose, as this can put strain on your neck.
- Hold and Breathe: Hold the pose for several breaths, breathing deeply and feeling the expansion in your chest.
- Release: On an exhale, slowly and with control, lower your back down to the floor, one vertebra at a time, until your hips are resting on the mat.
Key Benefits of Setu Bandhasana
- Strengthens and Stretches: It strengthens the back muscles, glutes, and hamstrings while providing a deep stretch to the chest, neck, and spine.
- Calms the Mind: As a gentle backbend, it has a calming effect on the nervous system, helping to reduce stress and anxiety.
- Improves Posture: By strengthening the spine and opening the chest, it helps to counteract the effects of a rounded upper back and poor posture.
- Stimulates Organs: It stimulates the abdominal organs, lungs, and thyroid gland.
- Therapeutic: It is often recommended for relieving back pain, headaches, and a tired body.