Sethubandhasana (The Bridge Pose)

The English translation of the Sanskrit words Setu is bridge and Bandha means lock. Hence Sethubandhasana is also referred to as The Bridge Pose. This posture brings calmness to mind and rejuvenates the legs when they are tired.

DESCRIPTION

  1. Lie on the back with arms kept on either side, the palms facing downward. Fold the legs at the knee and bring the soles of the feet close to the buttocks and continue normal breathing.
  2. Starting from the pubic bone, gently lift the waist and hips in upward direction while keeping the feet and shoulders on the floor and support with palms placed on either side.
  3. The waist should be raised up as much as possible with the support of the hands. The shoulder blades should be brought as close together as possible, while keeping the chest open and continue to breathe normally. Hold on in this position for a few seconds.
  4. Now gently lower the hips on the floor while supporting the weight of the body on the palms. But the body should not be dropped on the floor all of a sudden. Once the waist, hips and the back are placed on the floor the palms should be placed on either sides of the body.
  5. Stretch the legs on the floor and rest for a few seconds continuing to breathe normally. After relaxing for a few seconds repeat the asana.

BENEFITS

This posture increases the elasticity and flexibility of the body and strengthens the abdominal and lower back muscles and expands the chest. This posture is in particular, helpful for those suffering from pain in the hip joints and spine. It rectifies any disorders of the spine, hip joints, neck, arms, joints and palms. It increases the flexibility of the spine and removes flatulence and respiratory disorders. This posture is also highly beneficial in alleviating mild depression and stress. This is in particular useful for treating Sinusitis, High blood pressure, Osteoporosis, and Asthma.