What is Setu Bandha and How to do it (Bridge Pose "Setubandha Sarvangasana" Yoga)

Introduction 

This asana is derived from the Sanskrit words 'setu', meaning bridge, 'bandha', meaning lock, and 'asana', meaning posture. 

This pose resembles the structure of a bridge, and hence, it is named as such. This pose stretches your back, neck and chest and relaxes your body.

In this asana, your heart is held higher than your head, and hence, it is considered a mild inversion. Nevertheless, it gives you all the benefits of Ulta i.e., relief from anxiety, fatigue, tension, insomnia, headache and mild depression. 

It calms the mind and lowers blood pressure, in fact, normalizes it. The opening of the chest increases the capacity of the lungs, and hence, this asana greatly benefits people suffering from asthma.

This asana stimulates the thyroid glands and helps in regulating metabolism. This is a special posture for those people who spend the whole day in front of the computer.

This asana should be done when your bowels and stomach are completely empty. Make sure you have your meal at least four to six hours before exercise. Your food will be digested, and there will be enough energy to expend.

Although it is best to practice this asana in the morning, you can practice it in the evening as well.

How to do Setu Bandhasana

1. Begin the asana by lying flat on your back.
2. Bend your knees and place your feet on the floor hip-width apart. Make sure your ankles and knees are in a straight line.
3. With your palms facing down, allow your hands to rest near your body.
4. Inhale, and lift your back (lower, upper and middle) off the floor. Roll in your shoulders, and make sure your chin touches your chest without you having to move it. Allow your shoulders, feet and hands to support your weight.
5. Tighten your buttocks as you tighten them. Make sure your thighs are parallel to each other and the floor.
6. Clasp your fingers and push your hands hard on the ground to lift your torso higher.
7. Hold the asana for at least one minute. Breathe slowly and deeply.
8. Exhale and release the pose.

Beginner Tips

1. Beginners should keep in mind that when they roll their shoulders down, they should not forcefully pull through the ears. This will suffocate his neck. 
2. Slowly lift the tops of the shoulders toward the ears while pushing the shoulder blades away from the spine.

Benefits of Setu Bandhasana

1. Take a look at some of the surprising benefits of the bridge pose.
2. This asana helps in strengthening the back muscles. The stretch also helps in releasing the tension trapped in the back.
3. This asana stretches and tones the neck, spine and chest.
4. Practicing this asana reduces depression, stress and anxiety and calms the mind.
5. The lungs open up, and thyroid problems subside.
6. This asana also massages the digestive organs, which helps in improving digestion.
7. This asana greatly benefits pregnant women and also helps in reducing menstrual pain and menopausal symptoms.
8. It also helps in hypertension, sinusitis, asthma, insomnia and osteoporosis.
9. Regular practice of this asana also improves blood circulation.

Precautions 

1. These are some of the asanas you should keep in mind while practicing this asana.
2. People who suffer from neck injuries should either avoid this asana completely, or do it under a certified yoga instructor with a doctor's permission.
3. Pregnant women can do this asana, but not at full capacity. They should do it under the guidance of a yoga expert. If they are in their third trimester, they should do this asana with the consent of the doctor.
4. If you have back problems, you should avoid this asana.

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