Bridge yoga pose (Setu Bandha Sarvangasana) is one of the simple yoga positions which is simple and basic yoga poses but it is very useful for you. The Bandhasana set is translated as the pose of the bridge (the word Setu means “bridge” in Sanskrit), although it can be translated more accurately as “the pose of building a bridge”.
Because there is also the word Bandha, and the combination “Setu Bandha,” according to BCS Iyengar, makes sense “building a bridge.”So that’s why its English name is bridge yoga pose.
The posture of the bridge yoga pose in the modern world of yoga is very popular, because it has a great therapeutic effect.
In case you have neck injuries discuss the technique of implementation with your instructor.
How to do Bridge Yoga Pose(Seta Bandhasana) Instruction:
• Lie on your back. If necessary, put the folded blanket under your shoulders to protect your neck.
• Bend your knees, and put the feet on the floor so that the heels are as close as possible to the ischium bones. Hands lie along the trunk, on the floor.
• On exhalation, pushing the palms and feet into the floor, lift the coccyx upward, moving it towards the pubic bone. At the same time strain the buttock muscles, also lifting the buttocks and thighs above the floor. Hips and feet should be parallel to each other.
• Fold your arms together, on the floor, under the pelvic bones, and pull the body through your arms, bending it, and, with your hands, support the trunk on your shoulders.
• Try to lift the hips so high that they are parallel to the floor. Knees should be located directly above the heels (performing a pose, you try to push the hips from the heels upwards). The coccyx is pulled in the direction of the knees, and the pubic bone lift and point towards the navel.
• Raise the chin a little, pulling it away from the sternum, and pressing the shoulder blades to the back, draw and press the jugular hollow to the chin.
• Tighten the triceps of the arms, dilate the shoulder blades, and try to raise the space between them – from the base of the neck – up the trunk. The meaning of this description indicates the direction of movement of the upper part of the spine.
• This is the final position. Remain in it for about 30-60 seconds, breathing normally.
• Lie on your back, bend your knees, place your feet on the mat parallel to each other, the heels just under your knees. Pull your arms out to the sides and spread them palms to the ceiling.
• Firmly press the lower back to the floor, extending the lower back. Make sure that your shoulder blades and the main part of the back are pressed to the floor, the ribs should not stick out.
• Begin lifting the coccyx until a straight line is formed from the shoulder line to the pelvis and knees. Always look only up, do not twist your neck.
• Imagine that the blades run down the floor to avoid clamps. Dilate the collarbone and chest. If neck flexibility allows you, then try to tear your chin lightly from the chest. Do not lower your hips, push them up to your maximum.
• If stretching allows, put your elbows on the floor, so they look strictly at the heels and lower your lower back in the palm of your hand. You can straighten your legs – this is an even more difficult option. Hold in position for 10 breaths.
• To get out of the situation, untwist your arms and lower them along the body. Slowly, the vertebra behind the vertebrae, begin in the reverse order to be laid on the floor: neck, back, waist, pelvis. Hold for a short while in a position with bent legs.
• When you support the body on your shoulders, do not use excessive force to remove your shoulders from your ears, because this can lead to stretching the muscles of the neck, which is very unpleasant, and for a long time passes.
• On the contrary, move the upper part of the shoulders slightly to the ears, while taking the inner side of the scapula from the spine.
• To deepen the pose, in the final position, lift the heels off the floor, standing on their toes; pull the coccyx up, slightly closer to the pubis. Now, keeping this position, lower the heels to the floor, stretching them.
• If it is difficult for you to perform the posture according to the technique described above, try in the final position to support the pelvis with your hands, placing your elbows on the floor.
• Asana stretches her chest, neck, and spine.
• Soothes the brain, helps to eliminate stress and mild depression.
• Stimulates the work of the organs of the abdominal cavity, lungs and thyroid gland.
• Removes fatigue of the legs, producing some rejuvenating effect on them.
• Helps ease the symptoms of menopause.
• Eliminates the feeling of discomfort during menstruation, when performed with support.
• Reduces anxiety, fatigue, back pain, headaches, and insomnia.
• It is used for medicinal purposes with asthma, high blood pressure, osteoporosis, and sinusitis.
Injuries of the neck: do not perform this asana if there is no possibility to do it under the supervision of an experienced yoga teacher or specialist.
Also, be careful if there have been injuries to the knees or hip joints.
In the final position, hands can be pulled behind the head, holding them together, or parallel to each other.
If flexibility allows, in the final position, you can grasp your hands with your ankles.
There is a pose called Setu Bandha Sarvangasana, which also translates as “pose of the bridge”, but differs in technique, and is usually performed from Sarvangasana.
1. Lie on your back, take a few deep breaths.
2. Bend your knees, spread your legs; Put the heels to the buttocks, keeping them together.
3. Place palms on the floor, on both sides of the head. On exhalation, lift the trunk above the floor, arching your back, and placing the crown on the floor.
4. Stretch your neck, and lift the upper and lower parts of the spine above the floor. Head back as far as you can.
5. Cross your arms over your chest, grasping your left elbow with your right brush, and the right one with your left hand. In this position, take a couple of breaths-exhalations.
6. On exhalation, lift the pelvis higher, extend your legs until they become straight. Connect the feet, tightly pressing them to the floor. This is the final position. In this position, the body forms an arch or bridge, and rests on the crown and on the feet.
7. Hold the end position for a few seconds, breathing normally.
Exit from the pose: on exhalation, free your hands by placing them on the floor; bend your knees, lower your legs and trunk on the floor; free your head, straighten your neck; Lie down on your back and relax.
• Strengthening of the neck.
• All parts of the spine are well toned.
• Hips and extension muscles of the back are strengthened.
• The blood supply of such organs as the pineal and thyroid glands, the pituitary gland and the adrenal glands improves, which positively affects their work.
The Bandhasana set or the bridge yoga pose is also used as an exercise for weight loss.