Setubandha Sarvangasana (Bridge Pose): Importance, Benefits in Yoga

Yoga is a philosophy and way of living; both of these perspectives show this as a wide term. In Hatha yoga, various yoga poses like the Bridge pose and the Shoulder pose are mentioned with their benefits. Ashtanga yoga and Hatha yoga are two classical texts that give information on how to perform any pose.

Bridge Pose is also known as Setubandha Sarvangasana and has several other names too, E.g. Setu Bandhasana, Setu Bandha, Shoulder Bridge. These are names of the same pose; the correct name for this pose is "bridge lock of the whole body."

What is Setubandha Sarvangasana or Bridge Pose?

It is a gentle back-bend which also engages the chest and the legs. It is also known as the reclining back-bend pose; in this pose, the body forms a bridge-like shape. It engages the whole body and opens up the chest and thighs. It stimulates the abdominal organs to help in better digestion and relaxation of those organs.

Setubandha is also mentioned in the classical texts of Hatha yoga and Ashtanga yoga. It is a deep and calming pose for the whole body.

How to Perform Setubandha Sarvangasana?

Every pose starts from a relaxation lie and then moves to the advanced position. It is also comfortable if someone just does it in a simple way without giving pressure. Here are some simple ways to perform Setubandha Sarvangasana or bridge pose.

• Lie on your back in a relaxed position, keep your palms facing the sky.
• Legs extended and body in a relaxed position.
• Bring your feet near to your hips, flat on the floor.
• Press the floor with the help of your feet and try to fix the position.
• Knees should be stacked over the ankles in this position.
• Engage your core and glutes by pressing down on the floor with your hands.
• While inhaling, you have to raise your pelvic region.
•  Keep your thighs parallel to each other squeeze your inner thighs.
• You can interlace your fingers beneath the back and roll your shoulders backwards.
• The last step will help in opening up the chest area.
• Try to be in a neutral spine position with your chin towards your chest.
• Keep the same position for 30 to 60 seconds.
• While exhaling, release the position carefully.

Read Also:- Hatha Yoga vs. Vinyasa Yoga

Bridge Pose Yoga Benefits: Setu Bandhasana Benefits

The bridge pose has many benefits, name Setubandh Sarvangasana also tell that which works on the shoulders and thighs together. It enhances the spinal flexibility and works on the hamstrings, shoulders and abdominal region. It also improves hormonal secretion and digestion in the body. Here are some benefits of the Setu Bandha Sarvangasana bridge pose:

• It improves posture and works on the lower back muscles for support.
• It works on the glutes, thighs and hamstrings.
• Stretch the chest, neck and front shoulders.
• Make better spinal flexibility with increased circulation and fluid exchange.
• It boost energy and alertness, while increasing blood in the chest and brain.
• It assists in reproductive and urinary functions.
•  It reduces anxiety and stress by stimulating the parasympathetic nervous system of the body.
• It also stimulates the thyroid and adrenal glands, so boosting mood and emotional health.
• Calming effect on the nervous system, which increases sleep and cures insomnia.
• Sinus and thyroid problems also get cured with regular practice.
• Relieves back pain, strengthens spine and cures knee pain.

Contraindications of Bridge Pose

Although bandha sarvangasana has many benefits, it is a work of strength and force. Beginners can’t perform this pose in a single attempt. It works on the thighs, glutes and spine, but has contraindications for the same too. Here is guidance regarding performing it and problems where it should be avoided.

• In case of neck injury and spondylolysis, don’t perform this pose.
• If any patient has problems in the back, like spinal injury and sciatica nerve, then better to avoid this pose.
• Recent abdominal hernia and injury are also contraindications for the bridge pose.
• In case of knee problems like knee injury, replacement or osteoporosis.
• High blood pressure and glaucoma are also contraindications of this pose.
• Pregnancy, hernia and abdominal cramps are some other conditions where you have to avoid this pose.
• In case of sciatica, completely avoid this pose.

Conclusion

Setubandha Sarvangasana or bridge pose works on the whole body, thus considered to have many benefits. It opens up the body for further practice and makes muscles flexible. There are many benefits, including improvement in digestion and circulation of the body, curing asthma and insomnia with regular practice. High blood pressure, pregnancy, knee or spinal injury are the contraindications of this pose. You can take exclusive guidance on yoga and how to perform it from Om Shanti Om Yoga Ashram.