Setu means Bridge. This asan resembles the bridge. So we must endeavor to imbibe the structural firmness of the bridge in this asan.
Starting position
- Lie on your back, with the body well stretched out.
- Keep your arms beside your body, palms on the mat.
- Fold your knees. Don't bring the heels near your buttocks.
- Keep the shin straight and perpendicular to the ground. The feet should be placed firmly.
- The space between the legs should be the same as that of the width of the hip bone; neither more nor less. This is important to maintain the posture.
Steps
- Inhaling, gently roll in the shoulders.
- Tighten the buttocks.
- Lift your back slowly. First the lower back, followed by the middle back and then the upper back, off the floor.
- Support your weight with your shoulders, arms and feet.
- Both the thighs should be parallel to the floor.
- For better stretch and energization, move the hands in, and interlocking your palms, hold the hands tight, pushing up your abdomen and the chest
- Breathe gently.
- Hold the posture with absolute stillness.
- Exhale and release the posture gently, in the reverse order. First the upper back, followed by the middle and then the lower back.
Benefits
Setubandhasan impacts the entire body in a very positive manner.
- Strengthens the back and the shoulders
- Abdominal organs, the digestive system.
- Chest and the lungs
- Thighs and the legs
- Activates the thyroid gland
- It helps in relieving depression
Limitations
Neck pain, Back injury.
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