Yoga Asana to Reduce Backache

Bridge Pose (Setubandhasana) is one of the asana in Supine Position. In this pose our body resembles a bridge. In Sanskrit the word ‘Setu’ means bridge and the word ‘ bandha’ means lock.

Bridge Pose (Setubandhasana) Yoga

Steps how to do Bridge (Setu bandhasana)

  • Start the asana in Supine Position.
  • Bend your knees and pull your feet towards your hips with your hands.
  • Exhale and while inhaling lift your chest and hips off the ground, while your shoulders and head are on ground itself.
  • Bring your chest and hips up off the ground so that your body is in slant straight position.
  • Now breath normally while in position.
  • Keep your head straight. Feel the blood flow to the head.
  • Hold the position for atleast for atleast 30-40secs as a beginner. Later on practice you can extend up to 2 min.
  • While releasing the pose inhale deeply.While exhaling pose bring back your hips and chest back to the position on ground.
  • Bring back your body to supine position and relax in Corpse Pose(Sevasana).

Benefits of Bridge (Setu bandhasana) Yoga

  • Bridge Pose helps reduce backache and discomfort during menstrual cycle
  • It helps giving stretch to neck, spine and also chest.
  • As the blood flows directly to the head in this asana . This asana helps reduce stress , tension, anxiety, fatigue, headache and also reduce depression some extent.
  • Doing this asana regularly can also help women to control menopause and thyroid problems also.
  • Internal organs like lungs and abdominal organs also function actively.
  • Also helps improve our digestion.

Precautions and tips for Bridge (Setu bandhasana) Yoga

  • Don’t turn your neck either side while in the asana which may lead to severe neck pain.
  • Balance your body such that you may not fall back to the ground arrange some pillow to avoid pain or strain.
  • Yoga Asana to Reduce Backache-yoga-bridge.png
  • People with neck injury should never perform this asana with out doctor’s advice.

Similar Threads: