Bridge Pose (Sanskrit: Setu Bandhá Sarvāṅgāsana / सेतु बंध सर्वांगासन)
Setu Bandha Sarvangasana (Setu Bandhá Sarvāṅgāsana) or the Bridge Pose is also called Uttana Mayurasana (Uttānā Mayūrāsana). In Sanskrit, ‘setu bandha’ translates to ‘formation of a bridge’. So, in this asana, your body is arched back forming a bridge with the support of your hands on your back, shoulders, soles of your feet, and heels.
Instructions for Doing the Bridge Pose
- Start by getting into the final position of Salamba Sarvangasana (Sālamba Sarvāṅgāsana) or the Supported Shoulderstand. Keep your legs straight, toes pointed, and make sure your chest is in contact with your chin.
- Now, when you are ready, slowly bring your legs down to the floor by bending your knees, resting your feet firmly on the floor. Keep your legs together while continuing to support your back with your hands.
- The objective is to form a bridge, whose weight will be borne by your elbows and wrists. In this final position, you can either keep your knees bent or you can straighten up your legs.
- If you want to straighten your legs up, do it slowly, one leg at a time, and keep your toes pointed. The only parts of your body in contact with the floor should be – your feet, elbows, shoulders, and the back of your head and neck.
- Stay in the final position for about 30 to 60 seconds while breathing normally, without any jerks.
- Now, slowly release your hands and bring your torso back to the floor. First, bring your upper back down, then lower back and then place your hips on the floor and relax.
Benefits of Doing Setu Bandha Sarvangasana
- This asana increases the flexibility of your spine.
- A healthy spine inevitably means a healthy nervous system. Thus, with the help of this asana, you can increase your sense of balance and coordination.
- The Bridge Pose is also beneficial in reducing anxiety, mild depression, insomnia, and chronic fatigue syndrome.
- It relieves the symptoms of menopause and is also recommended to those who suffer from menstrual disorders.
- This pose stretches your abdominal muscles, stimulating your lungs, thyroid, and digestive organs.
- Setu Bandha Sarvangasana is also great for building strength in your legs.
Precautions
- If you have a neck or shoulder injury, do not attempt this asana.
- If you have pain or an injury in your back, you can practice the Bridge Pose, but do not push yourself too hard.
- Once you start, do not try to adjust your neck as this could be very dangerous. If your neck begins to feel uncomfortable, release the pose gently and try again.