“Setubandhasana” called “Bridge Pose” in English is a posture for lifting the spine. The name of this asana originates from Sanskrit and is derived from 2 words, “setubandha” and “asana”, where “setubandha” means “bridge” and “asana” means “pose” or “posture”. This asana is very beneficial for maintaining a healthy reproductive system in women because its practice strengthens the organs of the female reproductive system. Along with this, there are also several other benefits of Kandharasana/Setubandhasana. You will find below the steps to follow to practice Setubandhasana.
Steps to practice Setubandhasana/Kandharasana
It is very important to know the correct alignment of the body in an asana to avoid any kind of injury and to reap maximum benefits. Here are the steps to follow to practice Kandharasana properly:
- Lie on your back, in the position of Savasana (Corpse Pose).
- Bend your knees so that the feet are flat on the floor and the heels touch the buttocks.
- Hold ankles with your hands. This is the starting position of this asana. Inhale and relax the body. Now lift your buttocks and arch your back.
- Keeping your shoulders and feet still, lift the torso and navel as far as possible towards the chin without forcing. Make sure feet and shoulders rest firmly on the floor.
- In the final position, the weight of the whole body rests on the feet, arms, shoulders, neck and head.
- Keep the position as long as it is comfortable and breathe normally in the asana. When the muscles start to feel tired, lower the body to the starting position.
- Relax your hands and stretch your legs. Relax the whole body and take deep breaths.
Practice 3 times. This asana should be practiced before or after a ‘forward flexion asana’ such as Paschimottanasana (seated forward folding). It is also a preparatory position for “Chakrasana”.
Precautions for Setubandhasana/Kandharasana
The precautions for Kandharasana/Setubandhasana are listed below:
- Beginners should occupy the final position for 15 to 20 seconds. Breathe normally throughout the practice of this asana.
- Do not practice too much. The ideal repetition is 3 times. Practice according to the strength and flexibility of your body.
- Serious knee or shoulder injuries with severe back pain are advised not to practice this asana.
- In late pregnancy, women should not raise the buttocks above 15 cm.
- People with duodenal ulcers or abdominal hernias should not practice this asana.
The health benefits of Kandharasana/Setubandhasana are given:
- Setubandhasana tries to improve digestion by massaging the abdominal organs.
- Practicing Setubandhasana realigns the spine and relieves back pain.
- It is useful for treating the pain of several parts of the body such as the back, the shoulders, the knees and the throat.
- Practicing this asana heals disorders of the “female reproductive system” such as menstrual problems and keeps it strong and healthy.
- Women who have a tendency to miscarry must practice this asana. The chances of miscarriage decrease if this asana is practiced before conception.
- It is beneficial for people suffering from prolapse, asthma and bronchial conditions.
These are all the main benefits of Setubandhasana/Kandharasana, which can be experienced gradually during a regular practice.
Stay healthy, stay strong and get the best out of life.