Setu Bandha Sarvangasana: Let's delve deeper into this yoga pose
Setu Bandhasana Sarvangasana or bridge pose is an inverted back-bending asana from hatha yoga that has been in practice for centuries. Even today, many modern workout forms use it as a warm-up or cool-down exercise to relieve muscle tension and aches. Let us find out more about this ancient yoga pose, from how it is done to its notable health benefits.
History: This asana has its mentions in 19th-century texts
The name of this yoga pose is a combination of the Sanskrit words Setu (which means bridge), Bandha (which means caught), Sarva (meaning all), Anga (limbs), and Asana (meaning pose or posture). Though it has certainly been followed for centuries, it has been mentioned as Kamapithasana in the 19th-century text of Sritattvanidhi, which was written in 1868.
How to do: Take note of these steps to practice
Lie on your back, bend your knees, and ensure that your heels are pulled toward the body. Keep your arms by the side. Now lift your thighs and hips keeping them parallel to the floor, and tighten the glutes. Hold your ankles with your hands to lock them. Maintain this pose for a minute and then come back the relaxed position.
Health benefits: Relieves a tired back; improves digestion
This asana helps find respite from a tired or stiff back. It also helps stretch the neck, spine, and hips. Those who practice it have also found calming effects on their nervous system and mind and improvements in their overall digestion. For patients dealing with osteoporosis, sinusitis, and hypertension, this yoga pose is highly beneficial. It also enhances blood circulation and relieves fatigue.
Precautions: Who should avoid this asana
If you are suffering from neck, shoulder, and back issues, avoid doing this pose as it may cause injuries. Additionally, people with knee pain or knee replacement should also refrain from practicing it. Pregnant ladies can do it but only under the guidance of a professional trainer and after checking with their doctor. Do not overstretch yourself and be mindful of your body's capacity.
