Setu Bandha Sarvangasana
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Setu Bandha Sarvangasana
- The Setu Bandha Sarvangasana is an inverted back bending asana that was used in hatha yoga and also very common in modern yoga. It is also sometimes known as the Setu Bandhāsana. In modern terms it is called the bridge or shoulder supported bridge.
- This yoga asana has a rich and long history that dates back to as early as 1868 or even before that. Although there are many variants being practiced around the world, we provide you with the steps to follow into the easier one.
- It may be a good idea for beginners to first master the basic and the easier one before moving on to the difficult variants. There are preparatory poses and follow-up poses that you might want to use before you get into doing the Setu Bandha Sarvangasana.
How To Do The Setu Bandha Sarvangasana?
Choosing to use a yoga mat or a folded fabric for the Setu Bandha Sarvangasana may be good option as it involves your head being exposed to the floor. You can begin with first lying down on the mat and feeling completely at ease before you proceed to step 1.
- Now, from the lying down pose you can bring your feet closer to the buttocks but not touching it. This would mean that you place your feet facing the ground and a comfortable distance that is away from your hips.
- You can keep your elbows at a 90-degree angle while it supports the ribcage. However, you should ensure that the fingers of your hand are pointed towards the ceiling or the sky.
- Now you should first concentrate on your inhaling part while at the same time press your feet on the ground enabling the hips to come in the upward direction.
- You should also engage your thighs in such a way that they do not allow the knees to get separated too far and stay as close to each other as possible. This may end up in you attaining a 90-degree angle from your feet and knee towards the thighs.
- Your neck should stay in a neutral position while your tailbone is extended to the maximum. Your shoulder blades should be slid towards your back to make this a possibility to attain this pose.
- For beginners you can choose to have your hands clasped behind the back. This essentially would provide you with the support that you may need when you begin practicing the Setu Bandha Sarvangasana.
- This pose can be maintained for a duration of anywhere between 5 – 15 breaths that are slow and steady. You can choose to do it a few times each day relaxing in between each time you get into the final pose.
- To release you can ideally release your arms, bring your hips down, and extend your legs. This would allow you to come to the point where you started. However, experts at Setu Bandha Sarvangasana even end up jumping out of this pose to release which is not recommended for beginners.
One has to ensure that they follow these steps in order to master the Setu Bandha Sarvangasana. Concentrating on the breathing would be imperative for anyone to attain the maximum benefits of this asana.
Benefits Of The Setu Bandha Sarvangasana
One would be happy to know that there are so many benefits that are associated with the Setu Bandha Sarvangasana. We list out the best ones and the ones that you might potentially not be aware of to give you a head start on the benefits.
- The front part of your body which includes the chest, front of the thighs, abdomen, and hips are stretched when you do the Setu Bandha Sarvangasana.
- Overall digestion of a person is increased when they practice this asana on a regular basis.
- The energising factor is also said to be noticed when this asana is practiced over a period of time and on a regular basis.
- Glutes, back of the body, and legs are strengthened to a great extent too.
- People suffering from mild depression and stress find this asana to be a great relief in addressing these issues of the mind.
- Women who often suffer from problems relating to menopause are also said to find it easier to cope after they had practiced this asana for a period of time.
- Women also had their concerns relating to their menstrual discomfort addressed with this asana.
- Insomnia, anxiety, headache, fatigue, and backache are also considerably reduced.
- The Setu Bandha Sarvangasana is also suggested for people suffering from sinusitis, high blood pressure, asthma, and osteoporosis.
- It also helps in the stimulation of some of the internal and abdominal organs, thyroid, and lungs.
Always remember to ensure that you had practiced and perfected the Setu Bandha Sarvangasana to find these benefits with your own body. If the asana is not done to perfection you might likely miss out on some of the benefits associated with it.
Precautions To Be Taken While Doing The Setu Bandha Sarvangasana
Although the Setu Bandha Sarvangasana might look like one that is harmless there are still a few things that you would have to consider before practicing it. It is best that you know about these things before you even begin to take the first step towards this asana.
- There is a high chance of a person suffering from a neck injury if the Setu Bandha Sarvangasana is not done right.
- A doctor’s consent might be required for a pregnant woman to practice this asana. Even if you have the consent you should ideally practice this asana with the guidance of an experienced yoga instructor. However, despite all this it may never be advised for a pregnant woman to do this asana to its full capacity.
- If you are suffering from a back problem it is better if you avoid this asana.
- Beginners of the Setu Bandha Sarvangasana may use a supporting structure like a block to support their back when they begin with this asana.
- Others are advised to practice this asana in a phased manner by following the steps to master it in a few days’ time.
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