ItsSanskritnameisacompoundofthewordsfor"bridge"(Setu)"band"and "pose"(Asana).Asanameans"position,"fromtheSanskritword"asana,"which means"bridge,"and"bandha"means"lock,"andtogethertheysignify"contract" or"control"certainareasofthebody.Itiscalled"BridgePose"becauseofthe resemblancethepractitioner'sbodymakestoabridge.Theheartisopenedand thehips,spine,andwaistarestrengthenedinthisbackbendasana.When performedroutinelyandmethodically,thisposturehasthepotentialtobeboth energizingandrejuvenating,restoringthebodyandmind.
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SetuBandhasana,commonlyknownasBridgePose,isanexcellentposefor beginnerstopracticeeventhoughitrequiresyoutobendbackwardwhile standingonyourhands.Byperformingbridgeposes,yogiscanreapthe advantagesofaninversionwithoutactuallyturningtheirbodiesupsidedown.
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How to perform Setu Bandhasana?
1.GetintoSupinePosture,whichmeanslyingonyourback.
2.Keepyourfeethip-widthapartonthefloor,andfoldyourkneessoftly.
3.Makesureyourshinsareparalleltothefloor.Positionyourfeetsotheyare nearyourhips.
4.Keepyourfeetparalleltooneanotherthroughouttheentireposetoprevent anycompressioninthelowerback.
5.Layyourarmsdownatyoursides,palmsfacinginward.
6.Inhaleanddriveyourfeetontothefloortoelevateyourbodyofftheground whileyoupullyourpelvis,lowerback,andsternumupward.
7.Supportyourweightwithyourshoulders,arms,andfeet,androllyour shouldersingentlysothatyoucanconnectyourchesttoyourchinwithout loweringyourchin.
8.Youshouldfeelyourbuttockstighteningupatnumbereight.Inthisposition, thethighsandfeetareperpendiculartooneanother.
9.Trytoholdtheyogapositionforafull10-15secondswhileslowlyinhalingand exhaling.
10.Bringyourbackandbuttocksdowntoreleasetheyogapositionknownas SetuBandhasana.
11.Takeadeepbreath,letitoutslowly,andthenrepeattheyogastancefor furtherpractice.