Setubandhasana, derived from Sanskrit, translates to “dam or bridge” (setu) and “lock” (bandha). This active version of Bridge Pose offers numerous benefits, including calming the mind and rejuvenating tired legs. Here’s how to practice it:
Position of Readiness:
- Lie on your back with your arms at your sides, palms facing downward.
- Bend your knees, bringing the soles of your feet close to your buttocks. Keep your gaze straight up and breathe normally.
Steps:
- Engage your core muscles and press your pubic bone upward.
- Allow this pressing action to lift your hips and waist while keeping your shoulders and feet grounded.
- Support your raised hips with your palms on both sides.
- Interlace your fingers and press your hands toward your feet, drawing your shoulder blades closer together. Feel your chest opening.
- Maintain normal breathing as you hold this position for 6 to 8 seconds.
- Slowly lower your hips toward the floor while still supporting your body weight with your palms. Avoid dropping your body abruptly.
- Once your hips, waist, and back are on the floor, place your palms beside your body.
- Stretch out your legs on the floor and rest for two to three breaths.
- After resting, repeat the asana by following the same process as in the first round.
Daily Practice:
- Begin with four rounds daily during the first week, gradually increasing to a maximum of six rounds.
Benefits:
- Flexibility and Elasticity: Setubandhasana enhances overall body flexibility and elasticity.
- Strengthens Lower Back and Abdominal Muscles: Regular practice strengthens the muscles in the lower back and abdomen.
- Opens the Chest: The pose helps open the chest and improve lung capacity.
- Recommended for Pain Relief: It is beneficial for individuals experiencing pain in the spine or hip joints.
- Corrective Effects: Setubandhasana can address shoulder joint, neck, arm, and palm disorders.
- Spinal Flexibility: It promotes spinal flexibility and alleviates wind and gastric troubles.
- Calms the Mind: The pose has a calming effect on the brain, reducing stress and mild depression.
- Stimulates Abdominal Organs and Thyroid: It activates abdominal organs and stimulates the thyroid gland.
- Menopausal Symptom Relief: Helps manage menopausal symptoms.
- Relieves Menstrual Discomfort: When supported, it eases menstrual discomfort.
- Reduces Anxiety, Fatigue, and Headache: Regular practice can alleviate these issues.
- Parasympathetic Nervous System Activation: Efficiently affects the sacral area, controlling genital and urinary organs.
Note:
- Individuals with neck injuries or lumbar spondylitis should consult a yoga expert before practicing Setubandhasana.
Remember to practice mindfully and enjoy the benefits of this rejuvenating pose! 🌟🧘♀️