"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.
- Lie down on the mat on your back with the legs straightened out and hands on the sides.
- Bend your legs at the knee and rest your feet on the mat.
- Bring your feet closer to the buttocks.
- Press your palms and feet firmly.
- Lift your hips off the mat and push it towards the ceiling.
- Keep your knees and feet in one straight line.
- Clasp your hands below your pelvis.
- Extend your arms.
- Raise your hips further up so that your thighs are parallel to the floor.
- Lift your chin.
- Open up your shoulders and lift your chest up, resting on the shoulder blades.
- Press the sternum towards the chin.
- Hold this pose for 10-15 seconds.
- Exhale and return to the original position rolling the spine slowly.
- People with low back pain or knee pain should avoid this posture.
- If you have suffered any neck injury, practice the pose under supervision.
- This yoga posture alleviates stress and mild depression.
- Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
- The neck, chin and spine are stretched.
- Regular practice of this pose improves digestion.
- The yoga pose can relieve headache, insomnia and fatigue.
- It is beneficial to women in menopause.
- Bridge pose helps rejuvenate tired legs.