SETU BANDHA SARVANG ASANA OR BRIDGE OR HALF WHEEL POSE

Setu Bandha Sarvang Asana or Bridge Pose is an excellent beginning for backbend poses. It is a versatile Asana to help learn proper alignment and strengthening for other back bending Asanas like Salamba Sarvang Asana. Energetically it is an excellent Asana for accessing the Root Chakra stimulating the Thyroid and Throat Chakra and Opening the Chest and the Heart Chakras.

TECHNIQUE

Lie flat on the back.

Bend the knees and place the feet flat on the floor close to the hips.

Setu Bandha Sarvanga, Asana

Lift the hips a little bit off the floor and take hold of the ankles.

Roll the shoulders down into the floor and widen the collarbones.

Exhale and swing the hips and thighs towards the knees.

Widen and lift the back.

Hold the position for 20 seconds to several minutes.

Release out of the pose.

Remember to draw the knees into the chest if you need to release the lower back or stretch the legs out to release the thighs.

During Asana relax the buttocks completely finding strength in the inner thighs instead.

Lengthen the tailbone towards the knees.

Soften the thighs and lengthen them towards the knees.

Stretch from the hip creases to the top of the head.

Strengthen the sides of the waist and roll them towards the head.

Widen and lift the back ribs.

Widen the shoulder blades and the collarbones.

Lift the backs of the armpits while descending the fronts.

Soften and deepen the notch between the collarbones.

Soften and widen the throat and the back of the neck.

BENEFITS

This Asana strengthens the spine, opens the chest, improves spinal flexibility and stimulates the thyroid.

It also stretches neck, chest and spine.

This Asana also strengthens legs and upper back.

It improves digestion.

It is also very helpful to reduce backache and headache.

This Asana calms the mind and relieves mild depression.

It also helps to open the sinuses.