Bridge Pose Benefits [Setu Bandhasana]

Setu Bandha Sarvangasana, the Sanskrit name for the bridge pose, translates as “forming a bridge.” When holding the bridge pose, focus on forming a strong bridge. The benefits of bridge pose include increasing flexibility in the back as it stretches and relieves tension in the shoulders and neck. The leg muscles and gluteals are also strengthened and the chest opened.

How to do the bridge pose:

Step 1: With the knees bent, lie on the back. Keep the feet parallel and hip width apart and heels close to the buttocks. Keep the arms by the sides, with the palms facing downwards.

Step 2: Inhale. While exhaling contract the abdominals and lift the pelvis toward the roof, pushing both feet evenly into the ground, continuing to breathe deeply.

Step 3: While inhaling slowly lift the lower, middle, as well as upper back if possible. Lift only as far as feels comfortable. The weight is distributed between the feet and shoulders. Keep the knees hip distance apart and feel the big toes pressing into the ground. Keep the pose while breathing deeply.

Step 4: Moving the shoulder blades together, keep the fingers interlaced underneath the lifted buttocks. If that's too difficult, hold the ankles or make use of the hands to help support the hips and buttocks.

Step 5: With each breath exhaled, try and lift the pelvis a bit higher until the pose feels complete.

Step 6: While exhaling, release by lowering the spine onto the ground one vertebra at a time.

Benefits of Bridge Pose:

Strengthens the hamstrings, buttocks and back

Stretches the hips, spine, neck and chest

Helps to alleviate mild depression

Helps to alleviate stress and reduce anxiety and insomnia

Reduces headache and backache

Stimulates the thyroid

Stimulates digestion and the abdominal organs

Improves blood circulation

Helps to relieve menopause symptoms

Bridge Pose Benefits

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About the author

Adrian has been writing on health and fitness for 18 years. He is the founder of several health related websites and the current owner of AHealthBlog, which regularly publishes evidence based health and fitness news and information. When he isn’t writing, you can find him mountain biking or surfing.



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