Setu asana/setu bandha asana/bridge pose

This asana increases flexibility of the spine and helps the body prepare for  more intense backward bend asanas. Setu means bridge , and the asana is named so because the body resembles a bridge in this position.

Getting into the asana:

Sit with your legs stretched forward.

Place the palms on the floor on either side of the body, about 30-40 cms behind the hips.

The elbows should be straight,fingers pointing backwards. This is the starting position.

Raise your hips and lift the body upward.

Let the head hang back and down.

Try and keep the soles of the feet flat on the ground.

Arms and legs have to be straight.

Hold this position as long as possible.

Lower the hips on the ground.

Variation:

In the 4th step you can leave your shoulders and arms resting on the floor.

We can also hold our ankles and lift up a much as we can. But the shoulders have to remain on the floor.

Benefits:

strenghtens shoulders, thighs and wrists.

Tones the lumber region of the spine and the Achille's tendons.

Therapeutic in;

Hypertension

Osteoporosis

Sinusitis

Contra-indications:

Not to be practised with high blood presssure, heart disease, cervical spondylitis, hernia, stomach ulcers, weak wrists.

Settled in  Gurgaon for the last 3 years, Sumita is a yoga enthusiast. She firmly believes that each child is a born yogi.Has been practising yoga for the last 5-6 years in Bangalore and Gurgaon . she quit working once her daughter was born. Now she enjoys motherhood along with pursuing hobbies like light music,reading and cooking and of course doing  yoga.