Setu Bandha Sarvangasana
What is Setu Bandha Sarvangasana?
In Sanskrit, setu means bridge, bandha means energy-binder that directs subtle energy flow and sarvanga means whole body (balanced on shoulders and neck). Thus literally, Setu bandha Sarvangasana means a bridge that flows the energy into body. Also known as the Little Bridge or bridge pose, this asana calms the brain and rejuvenates tired legs.
Explanation
Start by lying on your back, with your knees bent and the soles of your feet on the ground. Keep your feet apart and parallel. Bring your heels in as close to your hips as you can. Rest your arms at your sides with the palms of your hands facing downwards. Inhaling, press down on your feet and start by pressing your navel toward the ground as you begin to raise your hips upward. Then gradually allow the middle and upper sections of your spine to rise. Raise your spine off the ground until the thighs are about parallel to the floor. Hold this position for four to eight breaths for the static version. You can place your hands under your lower back for support, keeping your elbows resting on the ground. Alternatively, move on with the dynamic version, exhaling as you return to the starting position. Repeat, moving in and out of the Little Bridge while inhaling and exhaling.
Precaution
If you have neck injuries or problems, do this asana with care. Don’t move your neck from side to side and prevent your spine from jerking. Never extend beyond your comfort level.
Benefit
This asana is good for mind and body as well. It stretches the chest, neck, and spine and stimulates abdominal organs, lungs, and thyroid. It is an excellent rejuvenator for tired legs. It improves digestion, reduces anxiety, fatigue, backache, headache, and insomnia. It is a good asana for women as it helps to relieve the symptoms of menopause and menstrual discomfort. It is a therapeutic posture for asthma, high blood pressure, osteoporosis, and sinusitis. It also calms the brain and helps alleviate stress and mild depression.
From:- HealthAndYoga
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