One of the simplest supine yoga poses that offers amazing health benefits is Bridge Pose. The pose is called Setubandhasana in Sanskrit.'Setu' in Sanskrit means 'bridge; and 'bandha' means 'bound'. Just as a bridge stays strong thanks to the inward compression and outward tension, Bridge Pose makes the practitioner strong by compressing the abdomen, stimulating functions of abdominal organs and stretching the spine.
Bridge Pose stimulates muladhara, manipura, anahata and visudhi chakras. Hence, stability and creativity are developed. The mind is filled unconditional love. The stimulation of manipura helps to attract universal energy. Communication skills are developed and self-expression improves greatly.
Other Benefits of Bridge Pose
- Stretches the spine.
- Back muscles are strengthened.
- Stretches the neck and shoulders
- It is an effective yoga pose for thyroid
- Strengthens lungs
- Relieves lung conditions including asthma
- Boosts heart health.
- Regulates high blood pressure
- Promotes flexibility of hips
- The pose stimulates functions of abdominal organs.
- Cures indigestion
- Practicing the pose helps to relieve headache.
- It is an effective yoga pose for menopause symptoms.
- Relieves tiredness in legs
- It cures fatigue.
- It is an effective yoga pose for insomnia
- Cures stress and promotes mental calm
Instructions
- Lie down on your mat with hands by the sides. Bend your legs and place your feet on the floor. The ankles should be aligned with the knees.
- With feet and hands firmly on the ground, inhale and raise your hips upwards as high as possible.
- Keep the shoulders stretched and to the ground.
- You can place your hands on the ground. Alternately, you can slide your hands under your body and interlace your fingers.
- Hold the pose for one minute. Release the pose by gently bringing your hips to the floor and stretching your legs straight.
Note
Those with severe shoulder or neck problems should refrain from practicing Bridge Pose.
In case of difficulty in raising your hips, place a yoga block or a folded blanket under the hips.
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