Introduction
Setu Bandhasana is one of the ancient forms of yoga in which the performer of the yoga. The word Setu Bandhana is derived from the Sanskrit word 'Setu' and 'Bandhana' which means 'the bridge' and 'bandha' which means to lock or bind. It is also known as the spinal lift pose because the main part of the focus in this yoga form is the spine.
Procedure to Perform
- Lie flat on the ground and keep your arms at your sides.
- Lift your hips upwards as shown in the figure as much as you can (Remember not to over stretch) with the help of pressing your palms.
- Keep breathing deeply in this position for 20-30 seconds.
- Now relax by touching your hips to the ground i.e. your starting position.
- Repeat this cycle for 3-4 times.
Benefits of Setu Bandhana
- Strengthens legs, back neck, and chest.
- Relaxes the whole body and reduces stress.
- Improves digestion.
- Cures back pain and cures insomnia.
- Maintains normal blood pressure.
- Improves blood circulation.
Precautions
- Pregnant women should pratice carefully and should not practice with full force during pregnancy.
- Legs and feet should be parallel.
- Those having injuries to the neck, shoulkder and spine problem should not practice.