What Is Bridge Pose - (Sethu Bandhasana)
The Bridge Pose is called Sethu Bandhasana in Sanskrit, meaning bridge, viaduct, overpass or passage because this is what it resembles. The word “Sethu” means bridge, and “Bandha” means lock. This pose is a very effective for relaxation and to decrease symptoms of stress and fatigue. Since your hips and legs are engaged the most, it helps in revitalizing tired legs and feet. The Bridge Pose normally follows the Shoulder stand, Plough and both of these are normally done by advanced students.
1. Start by lying on your back on your mat and take a few deep, relaxing breaths. Now, place your feet and heels as close as is possible to your hips and bend your knees.
2. With a deep exhalation, press your feet and hands firmly and shove your pelvis upward toward the ceiling. Firm up (without hardening) your buttocks, and lift them off the mat. Your thighs and feet should remain parallel to each other. Now support your waist with your palms from beneath and push your pelvis further and further up, as far high as you can go.
3. Keep your knees stretched straight out and keep pushing them forward, away from your hips, and stretch your tailbone. Keep raising your pelvis and don’t let it sag throughout.
4. Raise your chin away from your chest, just slightly, and push your shoulder blades away from your back. Try to increase the space between your shoulder blades at the base of your neck.
5. You may stay in the pose for ½ a minute to 1 minute. To exit, exhale and let go of your waist, one hand at a time. Bring your hips and buttocks to rest on the floor. Alternately, advanced students could proceed directly into the Plough Pose (Halasana).
If practiced regularly and well, The Bridge Pose works wonders for the system especially owing to its effects on the spinal column. If necessary, props like a pillow, chair, or something to bolster your back or legs can freely be used in doing this pose, particularly as you stretch. Above all, listen to your body at all times and do this pose only for as long as you are really comfortable.
Benefits Of Bridge Pose (Sethu Bandhasana)
- The Bridge Pose gives an excellent stretch to the muscles of the neck, chest, and to the whole spine.
- It very effectively stimulates the thyroid, lungs and abdominal organs.
- It is known to rejuvenates tired and inflamed legs and feet and improve digestion.
- It also has a calming effect on the brain and thereby helps alleviate signs of anxiety, fatigue, stress and tension.
- It also helps relieve symptoms of menopause and menstrual discomfort when performed with supports.
- It is highly therapeutic for chronic headaches and backaches, sinusitis, asthma, high BP, osteoporosis, insomnia.
Contraindications:
- Bridge Pose is best avoided in cases of back and neck injury.
