| Description
In this asana the body is arched as if to
form a bridge. So this asana is called setubandhasana. This
asana is quite easy to practice. Persons of any age can practice
this asana.
Benefits
Physical
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Helps release wind
-
Helps strengthen lower back and front
thigh muscles
-
Makes the spine flexible and active.
-
Increases blood flow to the head. Relaxes
the mind
Techniques
- Lie supine on the back, keep both the legs together, both
the hands on the ground - parallel to each other, biceps
touching the ears.
- Bend both the knees and bring the heels near the buttocks,
soles resting on the ground.
- Keep the palms below the head, elbows resting on the ground.
- Press both the soles against the ground and raise the
hips, keeping the shoulders on the ground.
Cautions
Patients suffering from hypertension, heart
disease, cervical and lumbar spondylosis should do this asana
cautiously.
Duration
It is recommended that you stay in this position
for 10 to 15 seconds initially. You may repeat 4 to 6 times,
gradually increasing the duration.
Variations
One leg up from the basic bridge pose. Lift
one leg and bring the foot up, towards the ceiling, at the
level of other thigh. Be sure not to allow the hips to drop
lower than the leg and repeat the exercise on the other.
Instead of keeping the hands below the head, you can support
your waist with your palms
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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