What is Setu Bandha Sarvangasana
Setu Bandha Sarvangasana Setu” means bridge. “Bandha” is Lock, and “Asana” is Pose or Posture. “Setu Bandhasana” means construction of a bridge.
- Setu-Bandha-Sarvangasana is a useful asana to follow Ushtrasana or Shirshasana because it lengthens the back of your neck in the same way that Sarvangasana does after Shirshasana.
Also Know as: Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana
How to start this Asana
- Lie in Supine pose (Shavasana) on the floor.
- Bend your knees and set your feet on the floor, heels as close to the sitting bones possible.
- Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor.
- Keep your thighs and inner feet parallel.
- Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
- Lift your buttocks until the thighs are about parallel to the floor.
- Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees.
- Press your both the arms agaist ground firmly, broaden your shoulders, and try to lift up the space between shoulder and the neck.
- Lift your jaw slightly towards chest, keep it slightly away from chest, Now press the back side of the shoulder towards inside, Now press jaw against the chest.
- Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.
How to end this Asana
- Stay in the pose anywhere from 30 seconds to 1 minute.
- Release with an exhalation, rolling the spine slowly down onto the floor.
Video Tutorial
Benefits of Setu Bandha Sarvangasana
According to research, this Asana is helpful as per below(YR/1)
- Stretches the chest, neck, and spine.
- Calms the brain and helps alleviate stress and mild depression.
- Stimulates abdominal organs, lungs, and thyroid.
- Rejuvenates tired legs.
- Improves digestion.
- Helps relieve the symptoms of menopause.
- Relieves menstrual discomfort when done by support.
- Reduces anxiety, fatigue, backache, headache, and insomnia.
- Help in asthma, high blood pressure, osteoporosis, and sinusitis.
Precaution to be taken before doing Setu Bandha Sarvangasana
As per several scientific studies, precautions need to be taken in diseases mentioned as per below(YR/2)
- Avoid this asana if you have problem of neck injury.
- If necessary, place a thickly folded blanket under your shoulders to protect your neck.
So, consult your doctor if you have any of the problem mentioned above.
Histroy and scientific base of Yoga
Due to the oral transmission of sacred writings and the secrecy of its teachings, yoga’s past is riddled with mystery and confusion. Early yoga literature were recorded on delicate palm leaves. So it was easily damaged, destroyed, or lost. Yoga’s origins may be dated back over 5,000 years. However other academics believe it could be as old as 10,000 years. Yoga’s lengthy and illustrious history may be split into four distinct periods of growth, practise, and invention.
- Pre Classical Yoga
- Classical Yoga
- Post Classical Yoga
- Modern Yoga
Yoga is a psychological science with philosophical overtones. Patanjali begins his Yoga method by instructing that the mind must be regulated – Yogahs-chitta-vritti-nirodhah. Patanjali does not delve into the intellectual underpinnings of the need to regulate one’s mind, which are found in Samkhya and Vedanta. Yoga, he continues, is the regulation of the mind, the constraint of the thought-stuff. Yoga is a science based on personal experience. The most essential advantage of yoga is that it helps us to maintain a healthy bodily and mental state.
Yoga can help to slow down the ageing process. Since aging starts mostly by autointoxication or self-poisoning. So, we can considerably limit the catabolic process of cell degeneration by keeping the body clean, flexible, and properly lubricated. Yogasanas, pranayama, and meditation must all be combined to reap the full advantages of yoga.
SUMMARY
Setu Bandha Sarvangasana is helpful in increase flexibility of muscles, improves shape of the body, reduce mental stress, as well improves overall health.