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Setu Bandha Sarvangasana

Setu Bandha Sarvangasana is also known as Bridge Pose .Setu Bandha means the building of a bridge. Sarvanga means the whole body. In this posture the whole body is made to resemble an arched bridge.This posture creates flexibility and suppleness in the whole spine, including the neck

How To Do

  • Lie down on your back.Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
  • Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel.
  • 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. Lift the pubis toward the navel.
  • Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. 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.
  • Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

Benefits of Setu Bandha Sarvangasana

  • Improves spinal flexibility.
  • Increases breathing capacity
  • Mobilizes shoulder joints

Body Focus-Uterus

Type Of Yoga Poses