Setu Sarvangasana is in the lying down and Intermediate Level of Aasanas category. Also called Setu Bandhasana, Dwi Pada Pitham, Shoulder Pose, Two-Legged Table, Half Wheel Pose, Kandhrasana, it has more scientific benefits as compared to other types of asanas.
Setu Sarvangasana comes from three Sanskrit names. Setu means “bridge,” Bandha means “bind” or “lock,” and asana means “posture” or “seat.” The name, therefore, suggests that the posture resembles a bridge. It is the spine that forms a bridge-like curve in this pose.
Step by Step Instructions
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Lie supine on the ground
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If necessary, put a thickly folded blanket under the shoulders to protect the neck
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Bend the knees and set the feet on the ground and the heels as close to your sitting bones as possible
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Exhale and, pressing the arms and inner feet actively into the ground, push the tailbone upward in the direction of the pubis, firming and not hardening the buttocks
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Lift your buttocks off the ground
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Keep the inner feet and thighs parallel
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Clasp your hands below the pelvis and extend through your arms to help you remain on your shoulder’s tops
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Lift the buttocks until your thighs are close to parallel to the ground
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Keep the knees directly over your heels. However, push them forward, farther from your hips, and lengthen your tailbone toward your knees’ backs.
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Lift your pubis toward your navel
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Slightly lift the chin away from your sternum
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Firming your shoulder blades against the back, press the sternum’s top toward your chin
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Firm your outer arms, broaden your shoulder blades, and attempt to raise the space between them at your neck’s base (at the point it is resting on the folded blanket) up into your torso
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Stay in this stance from between 30 seconds to a minute. With an exhalation, release, slowly rolling your spine down onto the ground
Modifications
If you find it difficult to support your pelvis’ lift in the Bridge Pose after taking the pelvis away from the ground:
Preparatory Poses
Follow Up Poses
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Bhujangasana
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Urdhva Mukha Svanasana
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Urdhva Dhanurasana
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Salamba Sarvangasana
Benefits
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Stretches the spine, chest, and neck
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Calms the brain
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Helps alleviate mild depression and stress
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Stimulates lungs, thyroid glands, and abdominal glands
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Rejuvenates tired legs
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Helps relieve menopause symptoms
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Improves digestion
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When you perform with support, it relieves menstrual discomfort
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Reduces anxiety, fatigue, headache, backache, and insomnia
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Therapeutic for sinusitis, asthma, osteoporosis, and high blood pressure
Bandhas
Drishti
Concentrate your gaze toward the sky while doing this pose
Variations
There are so many variations of the Bridge Pose. Some of them are:
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Eka Pada Setu Bandha Sarvangasana
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Supine Pelvic Tilt Tuck
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Setu Bandha Sarvangasana Variation Heels
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Setu Bandha Sarvangasana Variation Arm
Pose Type
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Backbend
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Stretch
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Strength
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Supine
Beginner Tips
Once you’ve rolled your shoulders under, ensure that you don’t pull them with force away from the ears. This tends to overstretch your neck. Lift the shoulders’ tops slightly toward your ears and push your inner shoulder blades away from your spine.
भूमि पर सीधे लेट जाइए। दोनों घुटनों को मोड़कर रखिए। कटिप्रदेश को ऊपर उठा कर दोनों हाथो को कोहनी के बल खड़े करके कमर के नीचे लगाइये। अब कटि को ऊपर स्थिति रखते हुए पैरों को सीधा किजिए। कंधे व सिर भूमि पर टिके रहें। इस स्थिति में 6-8 सेंकण्ड रहें। वापस आते समय नितम्ब एवं पैरों को धीरे-धीरे जमीन पर टेकिए। हाथो को एकदम कमर से नहीं हटाना चाहिये। शवासन में कुछ देर विश्राम करके पुनः अभ्यास को 4-6 बार दोहराएं।
सेतुबंधासन करने की विधि-
- सर्वप्रथम सीधे पीठ के बल चित लेट जाइए।
- हाथों को शरीर के बराबर में सटाकर रखिए।
- अब दोनो पैरो को घूटने से मोड़कर, साँस लेते हुए कमर के हिस्से को उपर उठाएँगे ।
- साँस निकालते हुए कमर को वापिस फर्श पर लाएँगे।
- अभ्यास को साँस के साथ ही दोहराएँगे।
- शुरू में 5-7 बार दोहरा सकते हैं।
सेतुबंधासन करने की लाभ-
- कमर दर्द में च्मत्कारिक लाभ हैं ।
- कमर की मासपेशियों को मजबूत कर रकसंचार तेज करता है।
- कमर की चर्बी को भी कम करता है।
- पेट के रोगों में भी लाभप्रद है।
- मेरुदण्ड को लचीला बनाता है।
