Debosmita Ghosh • 09 Aug 2024
Setu Bandha Sarvangasana: Health Benefits Of The Bridge Pose, How To Do It
Health Benefits Of Setu Bandha Sarvangasana And How To Do It
The word yoga means to connect or unite. To connect with the self or divine self or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you perform all of these, it helps you to achieve enlightenment. Yoga asanas and pranayama can help to cure several health conditions and manage their symptoms.
There are different yoga asanas and each of them has its own benefits. One of them is Setu Bandha Sarvangasana. Popularly known as Setu Bandhasana or the Bridge Pose, this asana helps to improve your muscle flexibility and also strengthen your spine, legs, hips and chest. The name, Setu Bandha Sarvangasana, is derived from the Sanskrit words ‘Setu’ which means ‘Bridge’, ‘Bandha’ which means ‘Lock’, ‘Sarva’ which means ‘All’ and ‘Asana’ which means ‘Posture’. When you complete this pose, your body resembles the image of a bridge, hence the name, The Bridge Pose. This asana is known to have several health benefits.
But first, take a look at how to perform the pose correctly.
- Start by lying on your back and keep your arms on either side of the body.
- Keep your palms face down and keep your wide. Also, keep your feet parallel to each other.
- Keep your weight on your shoulders and arms, bend your knees and try to form a straight line from your shoulders to your knees.
- Breathe in and slowly lift your hips upwards.
- Try to lift your body higher, make sure to maintain your stability and focus on breaths.
- Hold this pose for a minute and then bring down your body to the ground. Exhale and relax.
Health Benefits Of Setu Bandha Sarvangasana
Improves Spine Flexibility
This asana helps to stretch the spine which helps in increasing its flexibility. This eventually can help prevent issues like chronic back pain by maintaining the spine’s health and improving its range of motion.
Strengthens Back Muscles
This pose engages and strengthens the muscles of the lower back by lifting the hips and supporting the body weight. Regular practice can help build resilience in these muscles, thereby, reducing the risk of back injuries.
Improves Chest and Lung Capacity
This pose helps to open up the chest and increases the capacity of the lungs, thereby, helping in more efficient breathing. This can also help to improve lung capacity and respiratory function, which are beneficial for conditions like asthma and chronic obstructive pulmonary disease (COPD).
Stimulates the Thyroid Gland
When performing this pose, the throat is compressed which helps to stimulate the thyroid gland. This can help in regulating metabolism, controlling body temperature and managing your energy levels. This also helps to maintain an overall hormonal balance.
Reduces Stress and Anxiety
This pose has a calming effect on the mind and body. It helps you in relaxing and deep breathing, thereby, reducing stress hormones and promoting a sense of calm, thereby, making it a good pose for managing anxiety and stress-related conditions.
Improves Digestion
This pose helps to stimulate the abdominal organs which includes the stomach, thereby, helping in digestion. Improved blood flow to these areas can help in digestion and reduce constipation and symptoms of bloating and indigestion.
Reduces Menstrual Discomfort
Practising this pose can help to reduce menstrual cramps and discomfort. The stretch while performing the asana and improved blood circulation can help to reduce pain which eventually helps during menstruation.
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