Setubandha means formation of bridge. The body in this posture is positioned like a bridge. Setu means bridge, and bandha means to bind. In this asana, body imitates a bridge structure.
Setubandhasana
Stages for Practice
- Bend both the legs at the knees and bring the heels near the buttocks.
- While holding both the ankles, firmly keep the knees and feet in one straight line. Separation between legs should be same as the distance between shoulders.
- Inhale, slowly raise your buttocks and trunk up as much as you can to form a bridge.
- Remain in this position for 10–30 seconds, with normal breathing.
- Exhale, slowly return to the original position and relax in Shavasana.
Dos and Don’ts
- Keep the feet near the buttocks.
- Keep the knees vertical to the ground.
- Avoid giving any jerk to the body in the final position.
- Avoid this practice in case of Cervical Spondylitis.
Benefits
- It removes strain on the back.
- It stretches and massages the colon and other abdominal organs.
- It helps to improve lung capacity.
- It provides strength to the back muscles.
- Brings flexibility to the spine.
