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Yoga -
Setu Bandha Sarvangasana |
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What is
Setu Bandha Sarvangasana? |
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In
Sanskrit setu means bridge, bandha means energy-binder that directs
subtle energy flow and sarvanga means whole body (balanced on
shoulders and neck). Thus literally Setu bandha Sarvangasana means a
bridge that flows the energy into body. Also known as the Little
Bridge or bridge pose, this asana calms the brain and rejuvenates
tired legs. |
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What
is the method of Setu Bandha Sarvangasana? |
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Start with lying on your back, with your knees bent and the soles
of your feet on the ground. Keep your feet apart and parallel.
Bring your heels in as close to your hips as you can. Rest your
arms at your sides with hands palms down. Inhaling, press down on
your feet and start by pressing your navel toward the ground as
you begin to raise your hips upward. Then gradually allow the
middle and upper sections of your spine to rise. Raise your spine
off the ground until the thighs are about parallel to the floor.
Hold this position for four to eight breaths for the static
version. You can place your hands under your lower back for
support, keeping your elbows resting on the ground. Alternatively,
move on with the dynamic version, exhaling as you return to the
starting position. Repeat moving in and out of the Little Bridge
while inhaling and exhaling. |
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Precautions |
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If you
have neck injuries or problems do this asana with care. Don’t move your
neck from side to side and prevent your spine from jerking and never
extend beyond your comfort level. |
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What
are the benefits of Setu Bandha Sarvangasana? |
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This
asana is good for mind and body as well. It stretches the chest, neck, and
spine and stimulates abdominal organs, lungs, and thyroid. It is an
excellent rejuvenator for tired legs. It improves digestion, reduces
anxiety, fatigue, backache, headache, and insomnia. It is a good asana for
women as it helps to relieve the symptoms of menopause and menstrual
discomfort. It is a therapeutic posture for asthma, high blood pressure,
osteoporosis, and sinusitis. It also calms the brain and helps alleviate
stress and mild depression.
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