Setubandhasana (The Bridge Posture)
7SETUBANDHĀSANA (The Bridge Posture)
Setubandha means formation of bridge. In this posture, the body is positioned like a bridge, hence the name. This is also called as C̣atuṣpādāsana.
Sthiti: Supine lying; Śavāsana.
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 Śavāsana.
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.
Courtesy: http://www.nhp.gov.in/international-day-yoga-2015