Setubandha means formation of bridge. In this posture, the body is positioned like a bridge, hence the name.
Technique
- Bend both the legs at the knees and bring the heels near the buttocks.
- Hold both the ankles firmly; keep the knees and feet in one straight line.
- Inhale; slowly raise your buttocks and trunk up as much as you can to form bridge.
- Remain in this position for 10-30 seconds, with normal breathing.
- Exhale, slowly return to the original position and relax in savasana.
Note
- In the final position, the shoulders and head remain in contact with the floor.
- If required, in the final position, you can support your body at the waist with your hands.
Benefits
- Relieves depression and anxiety. Strengthens lower back muscles.
- Stretches abdominal organs, improves digestion and helps to relieve constipation.
A Word of Caution
- People suffering from ulcers and hernia, and women in advanced stages of pregnancy should not practice this asana.
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