Counting health benefits of Setu Bandha Sarvangasana
According to B.K.S. Iyengar "Backbends are rejuvenating. They give energy
and courage and combat
depression. They open the
chest and make the
The arms and shoulders
become strong. The mind and body
This posture is relatively simple and quite exhilarating.
How to do Bridge Pose Step by Step
Lie on your back centered on your mat. Bend both knees and bring the
feet up as close to your
as possible. Place the feet on your mat
width apart. Position your palms facing down aligned with your hips. Lie
supine, facing the ceiling with an extended neck. The long extended neck
that is best for
(Sarvangasana) should also be maintained in this pose.
Keep your feet parallel or slightly angled with the balls of the big toes
closer to each other and the heels slightly more apart. As you raise your
you may experience a tendency to reposition the feet to a different
angle so that your big toes move away from each other and your
heels move towards each other. Avoid this tendency and keep your feet
planted firmly on the mat.
Draw in your shoulder blades as you lift and push them away from
the center of your body and down towards the mat. At the same time, firm up
thighs, knees and
muscles, but keep your
belly soft. Throw your head back, gently, and gaze either at the ceiling
or, better still, at the wall behind.
Keep stretching your legs forward and try to keep your feet flat on the
floor. Initially, you may find yourself resting on your heels, but donít let
that bother you. Next time, resist the urge to rest on your heels and, right
from the start walking your feet flat footed till they are stretched to the
limit. Concentrate on the rise and fall of your belly as you continue to
At first you may not be able to hold the pose for any more than 10 Ė 15
seconds. But, given the time, you will gradually be able to go up to one
minute , even.
To exit the pose, exhale deeply and gently take your elbows further apart
and let your butt and back sink onto your mat. Then rest your neck and head and
Shavasana (Corpse Pose) for a few seconds, maybe even up to a minute,
depending upon how long you held the pose. Never try this pose twice in
Benefits of Bridge Pose:
Stretches the chest, neck, spine, and hips
Improves circulation of blood. Helps to prevent arterial blockages or
cardiac arrest by resting the heart muscles and increasing blood circulation
to the arteries.
Calms the brain and central nervous system
Stimulates the lungs, thyroid glands, and abdominal organs
Helps relieve symptoms of
Your 4th and 5th chakras
open and move energy better after doing this
Reduces fatigue, anxiety, and insomnia
Rejuvenates tired legs
Therapeutic for hypertension,
- Check separation of knees and rolling the outer thighs as they are
unhealthy movements. They can cause stress in the lower back. To counteract
these unhealthy movements roll your inner upper legs down towards the floor
and keep the upper legs parallel with each other throughout the pose.
- Do not allow your knees to "float" apart.
- The more you come onto the tops of the shoulders, the better the back
arch you will be realize in the pose.
- The support of the weight of your body is on your two feet and two
- Do not do this pose if you have neck injury. Do not do this pose late in
- Do not do this pose with knee injury. A folded blanket or blankets would
be useful if you have tight shoulders or neck in a way that you would use
Halasana. Use them under guidance of a teacher. If you have back pain or
injury, please consult your experienced teacher to teach you.
- Always listen to your body and stop if it hurts