How To Do Setu Bandhasana or Bridge Pose?

Setu Bandhasana is a backbend pose helps to open your chest up and keep your spine flexible. This posture is relatively simple.

Steps to do Setu Bandhasana:

Setu Bandhasana

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  1. Just sleep flat on the floor on your back.
  2. Bend both knees and place the feet flat on the floor hip width apart.
  3. Slide both the arms alongside the body with the palms facing down.
  4. Use palms and feet to maintain balance of the body.
  5. Press the feet into the floor, inhale and lift the hips up.
  6. Press down into the arms and shoulders to lift the chest up. 
  7. Try to touch the heels from fingers initially and then grab it if possible.
  8. Breathe normally and hold for 4-8 breaths.
  9. Exhale slowly to release and come back in the previous position rolling the spine back to the floor.
  10. You can also use pillow or any other support beneath your sacrum and rest the pelvis on it for support.
  11. There is one advance version to this pose.
  12. To deepen the stretch, lift your heels off the floor once in Bridge Pose and maintain it fow few seconds as comfortable.

Benefits of Bridge Pose:

  1. Helps to reduce breast size
  2. Stretches the chest, neck, spine, and hips
  3. Stimulates the lungs, improves digestion
  4. Reduces backache
  5. Rejuvenates tired legs
  6. Good for high blood pressure
  7. Relieve the symptoms of menopause and menstrual pain

Gautam Trehan

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