Bridge Pose | Setu Bandhasan

upward plank pose

Hey, What’s up! welcome to Warrior Fitness Zone. I'm Kailash and today we are going to learn Bridge Pose also call it “Setu Bandha Asana” this asana is a backward bend asana. If you see anatomically when we perform this asana there are a lot of areas that gets affected right from the neck, the throat, also the chest, the lungs also the heart gets affected. it is also affecting the bladder, the liver the kidneys it impacts the pelvic area and the abs and the abdomen also if you do it also stretches the hip flexors Really nice to stretch the hip flexors and make them stronger.

It also very good for the spine now friends when we perform this asana the benefits are tremendous when you do this asana it can actually help to stretch the neck area stretch the chest area stretch also the back area also it is seen that when we do this asana it helps to relieve the strain it relaxes the brain so it releases the strain the stress and also very good for mild depression friends when we perform this it stimulates the thyroid gland also it stimulates the chest and the lungs and all the organs which are there inside the abdomen when we see this it also helps to be rejuvenate actually the legs it releases the tiredness from the legs and very good for digestion friends now if you have some problem related to menopause and menstrual cycle this asana is also very good for it.

And this asana helps to relief anxiety it will sense to relief stress it also is very good to remove the fatigue the backache friends when we do this asana this asana is magical if performed well it is very therapeutic for people who have asthma it can increase the lung capacity friends those who have high blood pressure and when they perform this well under guidance it can be helpful for them also one last thing when you have sinusitis also into some extent Osteoporosis this asana can also be very good for it now just to keep one thing in mind when you perform this asana if you have injured neck if you have cervical issue do this carefully now let's see how to perform this asana so this is a supine asana you lie down on your back and you perform this asana Setu Bandha Asana is call as bridge so the body depicts like a bridge more than that it is also building an inner connection of the body breath and mind and later on connection also towards the spirit so bending the leg and the knee.

Now lot of people what they do is they hold the ankle and probably to bring the heel too close to the buttock or maybe by the side of the buttock the moment I do this my pelvis goes to an interior pelvic tilt when lower back starts lifting up and as I lift my knee will go forward which is not very good for me that is a reason why when you perform this your knee and the heel should come in one line so don't bring the heel too close to the body too close to the buttock let it be little away and the distance between the feet is hip-width hip width distance don't let the knee fall too much out don't let the knee also fall too much inside hip width distance the knees are aligned to the toes now what we do is we keep the hands by the side of the body and as we do so we roll the shoulders the rolling the shoulders allows the opening of the sternum and the chest also as we start lifting we should feel as if you may be using the mood study in the roots a little so that the strain on the lower back can reduce because a lot of time we only when we lift those who have a weak back they will find lot of strain in the lower back so just tighten the glutes the moment you tighten the glutes the abdomen the pelvis region we will also get little tighten the core will be active and then it becomes easy also to sustain.

When we do this after tighten the buttocks as we go up just feel that you are lifting vertebrae by vertebrae becoming aware of how the spine is moving from the lower back up to the middle back higher and then finally the upper back and then we will roll the shoulders so first we will do only bridge where the shoulders and the knees in lined and in the second variation we will stretch little more so tightening the buttock and lifting the lower back middle back upper back rolling the shoulders holding the position keeping the buttocks little active keeping the core also active we can feel a nice stretch in the quads making the quads good strong hold this position for few breaths when you breathe in you can slowly let the chest open up let the abdomen come out and when you breathe out the abdomen in fall and the chest will collapse continue breathing in this position for maybe about three to five breaths and then as we went up in the same way we will come down from the upper back to the middle back and finally to the lower back and then let the buttocks turn it is seen when the buttock comes down there is a feeling of relief actually relax there for a while then you can practice again now we will increase the stretch so that we can open this area upper back chest area nicely so for this we will tighten the buttocks first and lift lifting the lower back middle back upper back then what we can do is we will interlock the fingers from down after interlocking the fingers we will roll the shoulders and then try to move the chest diagonally not bringing the chest down towards the throat but diagonally moving the chest just watch like this hold in this position for some time keep breathing keep breathing buttocks are active core is active keep breathing and finally when you want to release first release your hands then relax the upper back middle back and the lower back friends bridge pose is a very nice asana because it affects a lot of parts of the body bridging connecting reducing the distance if you can perform this asana slowly we can also learn of how to bridge or how to connect with our self also connect with others and finally what yoga is connection of the individual soul with the supreme soul. Namaste :)