Introduction:
Does the picture of a cold mountain-top and an individual sitting with their eyes shut pop into your mind when the phrase yoga is uttered? Nicely, it could be a typical thought that crosses most of our minds, however it isn’t essentially the one solution to carry out yoga. You possibly can carry out yoga anyplace after studying the right strategies from a educated yoga trainer.
Yoga is an age-old follow. It’s a science based mostly on practise of strategies that may assist in harmonising the physique and thoughts. It’s believed that yoga asanas may positively have an effect on the functioning of the physique. It’s believed that sure postures, generally known as asanas may assist the physique loosen up and may profit us mentally and bodily.1
On this article, we’ll get to know extra about setu bandhasana. Learn alongside to search out out extra.
What’s Setu Bandhasana?
Setu bandhasana can also be known as the setu bandha sarvangasana. Its identify originates from the Sanskrit phrases setu which means bridge, bandha which means lock, and asana means pose. Therefore the identify setu bandhasana or the bridge pose. The identify comes from the bridge-resembling posture of this asana. The pose falls beneath the class of primary vinyasa. Vinyasa is a yoga approach through which we transition from one pose to the subsequent one repeatedly, the asanas are carried out collectively and never alone.2
The bridge pose yoga may assist strengthen your again, neck, chest and legs. It may also stretch your neck, vertebral column (the bony case which protects the backbone) and your higher physique (thorax). The preparatory poses for setu bandhasana are bhujangasana (cobra pose), virasana (hero pose) and adho mukha svanasana (downward canine pose). The follow-up poses are eka pada setu bandha sarvangasana (single leg bridge pose), chakrasana (wheel pose) or udhava dhanurasana (upward-facing bow pose). Let’s take a look at the steps to do setu bandhasana.2
Tips on how to do it?
It’s essential to carry out this posture on empty abdomen. You must make sure that you don’t eat something a couple of hours earlier than performing setu bandhasana. It’s higher to carry out this asana within the morning, however you possibly can carry out it within the night too. Have a look via the process of setu bandhasana.2
- Select a well-ventilated room that receives an ample quantity of sunshine.
- Place a carpet or yoga mat on the ground the place you want to follow the asana.
- You possibly can even play some soothing background music if you want.
- Lay flat in your again to start performing the bridge pose.
- Now, unfold your ft aside and bend your knees. You must preserve your ft as huge aside as your hips and make sure that your knees and ankles are in a straight line.
- Place each your arms beside your physique with palms going through downwards.
- Subsequent, breathe in and slowly elevate your decrease, center and higher again off the ground. Guarantee that your chin touches your chest as you roll your shoulders inwards.
- You must enable your shoulders, arms and ft to help your weight.
- Tighten your buttocks to make them agency whereas making certain that your thighs are parallel to the ground and one another.
- You will have to interlock your fingers and push your fingers arduous to the bottom with the intention to elevate your higher physique even increased.
- Lastly, breathe out and launch the pose. Repeat the pose a couple of extra occasions, as per your yoga trainer’s directions.1,2
You must carry out this asana beneath solely the supervision of a educated yoga skilled. Kindly seek the advice of a health care provider earlier than performing setu bandhasana and guarantee that you’re bodily match to carry out this asana, particularly in case you have any medical situation.
Do You Know?
Let’s make clear some fascinating information about setu bandhasana:
Some folks imagine setu bandhasana to be a contemporary pose as a result of its point out was not discovered within the basic yoga texts. Nevertheless, it might need been referred to as by a unique identify earlier than as seen within the following:
- Within the 19th century, Sritattvanidhi, who was an iconic yogi of South India, talked about this posture as Kamapidasana.
- One other yogi, Sri Krishnamacharya acknowledged in his ebook (Yoga Makaranta) that setu bandhasana was previously known as Uttana Mayurasana (intense peacock pose) in a basic yoga textual content, Yoga Kurantam.
Subsequently, setu bandhasana is a brand new identify to an already recognized pose.
Advantages of Setu Bandhasana:
Setu bandhasana or the bridge stretches a lot of the physique attributable to which it might need many advantages.2 A few of the advantages are as follows:
1. Advantages of setu bandhasana for ache reduction
Setu bandhasana causes the backbone to maneuver backward and stretches it appropriately. Thus, it would assist relieve delicate backaches in sure circumstances, however it’s best to seek the advice of a health care provider in case you have a extreme backache. It may also assist relieve the gathered stress within the neck. Subsequently, it would assist relieve delicate ache within the neck and again. Nevertheless, these results must be explored by additional analysis. Kindly seek the advice of your physician in case you have again or neck ache, slip disc, spondylitis, and vertigo and make sure should you can carry out this asana beneath the steerage of an knowledgeable yoga coach.2
2. Advantages of setu bandhasana for strengthening muscle tissue
The muscle of the again of the neck, hip, flexor muscle tissue and thighs are stretched whereas performing setu bandhasana. Thus, it could assist in strengthening these muscle tissue. It may also assist strengthen the muscle tissue of the buttocks. As well as, additionally it is believed to be good for strengthening weak and drained legs. Nevertheless, these results are but to be proved by additional analysis.2
3. Advantages of setu bandhasana for bronchial asthma and sinusitis
It might open up the chest which could additional assist in growing the lung capability. This may assist folks with bronchial asthma as it could relieve the signs of bronchial asthma. As well as, it may also assist relieve sinusitis by permitting blood to circulation to the pinnacle. Nevertheless, extra analysis is required to show the impact of this asana on bronchial asthma. Kindly seek the advice of your physician in case you have bronchial asthma and observe their medical recommendation. You shouldn’t rely on asanas alone in your medical issues.2,3
4. Advantages of setu bandhasana for tennis elbow
Tennis elbow is a situation through which you may expertise ache and restricted motion within the elbow attributable to repetitive movement of the arm and the wrist, generally seen in tennis gamers. You might need it even should you don’t play tennis. Setu bandhasana may assist relieve the elbow ache on this situation. This could be attributable to stretching of the elbow muscle tissue whenever you increase your again whereas holding your ankles or exert stress on the ground on this train. Nevertheless, it’s best to carry out this pose beneath the steerage of an knowledgeable yoga trainer after consulting your physician, in case you have a tennis elbow.2
5. Advantages of setu bandhasana for thyroid
The posture of setu bandhasana causes a backward motion of the backbone whereas massaging the neck and the thyroid gland located in it appropriately. Thus, it would assist regulate the capabilities of the thyroid gland and should assist produce extra of the hormone thyroxine. Subsequently, this asana could be useful for people who find themselves poor within the thyroid hormone (thyroxine). Nevertheless, it’s best to seek the advice of your physician in case you have issues associated to the thyroid gland and never rely solely on yoga asanas.2
6. Advantages of setu bandhasana for the thoughts
An inversion is an train through which the guts is relatively increased than the pinnacle, inflicting blood to circulation to the pinnacle. Setu bandhasana is taken into account a gentle inversion, but it surely may be capable to present all the advantages of an entire inversion. It’d assist scale back stress, anxiousness, delicate melancholy, fatigue, insomnia and complications by permitting blood to circulation to the pinnacle. As this asana causes the backbone to stretch, it may also assist make the backbone versatile and could also be good for the well being of nerves. Thus, it may also assist in the right coordination of the thoughts and physique. Nevertheless, it’s best to seek the advice of your psychiatrist in case you are going through any psychological well being points like anxiousness, melancholy, and many others.2
7. Advantages of setu bandhasana for digestion
The bridge pose may profit your well being by serving to in digestion. As talked about, the setu bandhasana causes many elements of the physique to stretch suitably. It may also therapeutic massage the organs in your stomach, i.e, the abdomen, colon (the decrease a part of gut), and many others. Nevertheless, extra analysis is required to show the consequences of setu bandhasana on digestion. Subsequently, kindly seek the advice of a health care provider for digestive points.2
8. Different advantages of setu bandhasana
Together with the above-stated potential advantages of setu bandhasana, it may also be useful for the next:
- It could be useful for many who are affected by osteoporosis as it would assist in higher blood circulation.
- It’d ease out menopause signs which is the entire stoppage of the menstrual cycle in middle-aged girls. This could be attributable to stretching of the varied muscle tissue of the decrease physique.
- It may also have a optimistic impact on the nervous system because it causes a stretch within the backbone.
- It’d assist decrease blood stress and normalise it as might lower stress and stretch the muscle tissue.2
Nevertheless, the above-stated results must be explored additional by extra analysis.
Yoga follow might assist develop the thoughts and physique; nonetheless, it’s nonetheless not an alternative choice to fashionable drugs. It’s essential to not depend on yoga alone to deal with any situation. Please seek the advice of a professional physician who will be capable to assess your situation appropriately and advise accordingly. Furthermore, it’s essential to follow and be taught yoga beneath the supervision of a educated yoga trainer to keep away from any accidents.
Dangers of Setu Bandhasana
As each train might need dangers, so does setu bandhasana. We should take into account them fastidiously and observe specialists’ recommendation. A few of the dangers of setu bandhasana are as follows:
- Setu bandhasana could be dangerous for pregnant girls to carry out. Subsequently, it’s suggested that you just seek the advice of your physician and solely carry out it beneath the steerage and supervision of a yoga knowledgeable.
- Individuals who have neck accidents could be susceptible to injuring their neck additional in the event that they carry out the bridge pose incorrectly. So, they need to both fully keep away from this train or should carry out it beneath strict supervision. Moreover, folks with extreme neck ache, spondylitis, and many others. ought to seek the advice of a health care provider earlier than practising it.
- When you’ve got again ache, performing setu bandhasana incorrectly may worsen it. Kindly seek the advice of a health care provider and make sure in case you are bodily match to carry out this asana.2
With the steerage of a professional and skilled yoga trainer/yoga knowledgeable, we are able to entry and analyse the chance components and proceed to follow train with precautions.
Conclusion
Setu bandhasana can also be referred to as setu bandha sarvangasana or the bridge pose. On this posture, the again, thighs, backbone, neck, and many others. are stretched which could be helpful towards numerous well being situations. To carry out this asana, it’s possible you’ll lay in your again on the bottom, bend your knees, preserve your ankles and ft straight and hip-width aside then increase your higher physique. The physique is supported by the arms, shoulders and ft. Kindly make sure that you carry out this pose beneath the steerage and supervision of a educated yoga skilled. This asana could be useful towards bronchial asthma, thyroid issues, again ache, neck ache, and many others. Nevertheless, pregnant girls and folks with extreme again and neck ache could be in danger whereas performing the bridge pose. Subsequently, it’s best to seek the advice of your physician earlier than practising this train.
Ceaselessly Requested Questions
What are the advantages of setu bandhasana?
Setu bandhasana may assist towards thyroid issues, tennis elbow, sure again and neck ache, stress, anxiousness, melancholy, insomnia, complications, and many others. Nevertheless, extra analysis is required. You must seek the advice of a health care provider for the above acknowledged issues.2,3
What are the bridge pose advantages for bronchial asthma sufferers?
The bridge pose or setu bandhasana may assist open up the chest and enhance the lung capability. Thus, it could be useful towards bronchial asthma. Nevertheless, kindly seek the advice of your physician in case you have bronchial asthma.2,3
Can bridge pose be carried out if I’ve spondylitis?
Kindly seek the advice of a health care provider or a yoga knowledgeable should you can follow the bridge pose in case you have spondylitis.
Is bridge pose protected for pregnant girls?
Pregnant girls are in danger and will solely carry out setu bandhasana after consulting their physician and beneath the steerage of a educated yoga skilled.2
Are there any setu bandhasana advantages for thyroid issues?
Setu bandhasana may assist therapeutic massage the neck and the thyroid gland. It may also assist in regulating the capabilities of thyroid gland. Thus, it could be useful towards thyroid issues.2
References:
- Dr. Nagendra HR, Dr. Selvamurthy W, Prof. Dr. Patwardhan AR, Dr. Frawley D; Understanding the physique anatomy via yogasanas: Yoga Vijnana – The Science and Artwork of Yoga. 2021, Oct-Mar; 1(2): 47-59. Obtainable from: https://yoga.ayush.gov.in/Publications/gallery/JOURNAL/Yogapercent20Vijnanapercent20Vol.%202.pdf
- Dr. Gangwal J, Dr. Kholiya S, Dr. Kumawat N, Dr. Bhatnagar V; Significance of setu bandha sarvangasana in wholesome life; Inter Jour of Pattern in Sci Rese and Dev (ijtsrd); 2020 June; 4(4); pp.40-42; ISSN: 2456-6470. Obtainable from: https://www.ijtsrd.com/papers/ijtsrd30896.pdf
- Vagh MG. Affect of yogic respiration on Bronchial asthma: The respiratory dysfunction. Obtainable from: https://www.theyogicjournal.com/pdf/2019/vol4issue1/PartU/5-1-6-638.pdf
Disclaimer: The data included at this website is for instructional functions solely and isn’t meant to be an alternative to medical remedy by a healthcare skilled. Due to distinctive particular person wants, the reader ought to seek the advice of their doctor to find out the appropriateness of the data for the reader’s scenario.
The post Advantages of Setu Bandhasana (Bridge Pose) and Tips on how to Do it By Dr. Himani Bisht first appeared on Vitonik.
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