Wellness, at a stretch
Setu Bandhasana packs a number of benefits in its relatively simple posture
Setu meaning "bridge" and bandha meaning "lock" in Sanskrit, the Setu Bandhasana is referred to as "the bridge pose". It is a posture that is, in fact, easier than it looks to perform and has many health benefits. As with all back bends, it is an exhilarating pose, but Setu Bandhasana does not put excess pressure on the back, as it has the support of the legs and the shoulders, making it true to its name, as stable as a sturdy bridge and safe for most people to practise with ease.
Procedure
- Lie on your back with your arms by your side and your knees bent. Place your feet flat on the floor close to your buttocks. Keep your feet and knees together.
- While exhaling raise your hips off the floor as high as you can, interlock your hands behind your back and use your arms as a lever to lift your hips higher. Make sure you keep your knees together.
- Carefully stretch your right leg out straight and place your foot flat on the floor.
- Bring your left foot to join your right foot, keeping your knees together throughout. Hold the final posture for 30 seconds-1 minute, maintaining normal breathing. To come out of the posture, reverse the procedure.
Benefits
- It develops strength in the entire posterior side of the body.
- It stretches the chest, the neck, the spine and the hips.
- It stimulates the lungs, the abdominal organs and the thyroid gland.
- It calms the brain, thus reducing stress, anxiety and insomnia.
- It tones the lumbar region of the spine and alleviates backache.
- It increases circulation to the skull, relieving headaches, hair loss and preventing premature grey hair.
Caution
Practise this posture under expert guidance if you have high blood pressure, neck or spinal injury.
Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.
