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Setu Bandha Sarvangasana (Bridge Pose)

March 29, 2015

Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana (Bridge Pose) is a beginning backbend  hatha yoga that means that your body in this asana acts as a locked bridge.


  • “Setu” — meaning “bridge”

  • “Bandha” — meaning “lock”

  • “Sarva” — meaning “all”

  • “Anga” — meaning “limb”

  • “Asana” — meaning “pose”


  • Procedure

  • Lie on your back and make sure that you lie straight and without any curves in your body.

  • Bend your knees with little gap between them and place your feet on the floor .

  • Raise your back or spine slowly in the air in such a way that your spine is parallel to the floor.

  • Keep your arms straight on the floor and don’t lift them up in the air.


  • Setu Bandha Sarvangasana (Bridge Pose)

  • Your body weight should lie on your arms and your feet with little weight distributed on head.

  • Firm your tailbone towards the pubic bone.

  • Bring the knees in front of you actively and extend your lower back .

  • Make sure to keep your knees above the ankles.


  • Setu Bandha Sarvangasana (Bridge Pose)

  • Your buttocks should be firm not stiffed and make sure to distribute body weight evenly on your back.

  • Keep your chin up so that you may not flatten the back of the neck.

  • Take between 5 to 15 breaths in this pose initially and then increase the number of breaths later on.

  • If you are unable to hold your position then you can ask your friend to support you in the beginning and later on do it on your own as soon as you feel

  • To come out of the pose release your breath and lower your hips.


  • Setu Bandha Sarvangasana (Bridge Pose)   Benefits

  • This hatha yoga asana stretches your neck , chest and spine.

  • Improves your digestion and cure digestive disorders.

  • Cures your backache and headache.

  • Relieves mild depression and calms mind.

  • Helpful in opening sinuses.


  • Cautions

  • Don’t flatten the back of the neck. Avoid if you have any serious neck injury.

  • Make sure to keep your feet parallel to each other and try to hold your knees In a fixed position.

  • Keep your alignment proper and make sure that there is no uneven weight distribution.

  • Try to stretch your hands towards your feet as it would help in rejuvenate and relieve stress in your shoulder.

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