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Title : Bridge Pose Setu Bandhasana or
link : Bridge Pose Setu Bandhasana or

Bridge Pose Setu Bandhasana or

This yoga pose is a backbend incredibly versatile that can be practiced in a variety of ways, depending on what you want to achieve and how you use it in a sequence.

Benefits

• Stretches the chest, neck, spine and hips
• strengthens the back, buttocks and hamstring
• improves blood circulation
• helps relieve stress and mild depression
• calms the brain and central nervous system
• stimulates lungs, thyroid gland and abdominal organs
• improves digestion
• helps relieve the symptoms of menopause
• reduces back pain and headache
• reduces fatigue, anxiety and insomnia
• rejuvenates tired legs
• relieves symptoms of asthma and hypertension
• therapy for hypertension, osteoporosis and sinusitis

step by step

• lie on your back with your arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width, parallel to each other, and as close to your buttocks as possible. At the same time, press your arms and feet on the ground and begin to lift your hips toward the ceiling. Try to distribute your weight evenly on the inside and outside of the foot
• Now, move your sternum toward your chin, keeping the raised just a little so as not to flatten the back of the neck chin. Sign your tailbone into the symphysis pubis and move its slightly towards the belly. In order to maintain prolonged lower back, knees keep on ankles, perpendicular to the ground. Your buttocks should be firm, but not pressed
• Lift your hips as high as you possibly can without breaking position. If you are having trouble holding the pose, you can clasp your hands behind your back and strong arms on the floor, shoulder blades move down along the spine. Hold for 5 to 15 breaths
• to exit bridge attitude, the release of an exhalation, slowly roll your spine down on the ground

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