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What is Setuasana (Bridge Pose) and its Benefits?

What is Setuasana (Bridge Pose) and its Benefits? Setuasana or bridge pose is a reclined backbend and chest-opening yoga pose. Setuasana stretches the lumbar spine and abdominal muscles specifically. Setuasana is a pose that resembles a bridge, hence the name Setuasana. The Setuasana encourages communication and connection to the outside world and one’s inner self. Setuasana can be considered as a base pose since variations of the Bridge Pose can be created from it. In Setuasana, the entire spine is nicely curved and thrown away from the mat, creating a bridge between the spine and the ground. As this pose is purely spinal, it can strengthen and tone the back. Setuasana stabilizes the hip joints and helps reduce pain and stiffness in these areas. Setuasana also helps control blood pressure, “Yoga Teacher Training in India” calms the mind, improves digestion, and relieves menopause symptoms among women and reduces respiratory problems. Setuasana is an excellent pose for melting stomach fat, as it tones the stomach. Setuasana is also excellent for people suffering from thyroid imbalances.

What is Setuasana (Bridge Pose)

Setuasana is known as Bridge pose in English. Setuasana is a Sanskrit name which is derived from the Sanskrit term “Setu,” and “asana”, which means are as follows:

  • Setu – bridge
  • Asana – posture or pose

Setuasana is pronounced as say-tuh-ahs-ana.

With the intense stretching in Setu Asana, the lumbar spine is strengthened, helping to relieve existing back pain and prevent further problems. Stretching the Achilles tendons stimulates blood circulation while strengthening the spine and the nerves between vertebrae. As a result, the practitioner’s overall health and the condition of all of his or her organs improve. Since it stimulates blood flow and revitalizes the uterus, the bridge position is particularly effective during pregnancy and menstruation. Another benefit of this asana is that it regulates the kidneys and thyroid glands.

Benefits of Setuasana (Bridge Pose)

Setuasana or bridge pose has numerous health benefits. Some of benefits of Setuasana is listed below are as follows:

  • Strengthens the Spine
  • Reduces Stress
  • Reduce Belly Fat
  • Treat Insomnia
  • Strengthens Abdominal Organs
  • Increases the Lung Capacity
  • Strengthens the Back Muscles
  • Improves Digestion
  • Improves Cardiac Functions
  • Sustains Body Systems
  • Stimulates Thyroid

Let’s discuss how we get above benefits by practicing the Setuasana or bridge pose are as follows:

  • Strengthens the Spine

Setuasana increases flexibility and keeps the spine healthy. A healthy spine makes a person feel young for a longer time. It prevents slipped discs and other back issues. It also strengthens and tones the arms, the lumbar spine, and the Achilles tendon.

  • Reduces Stress

Setuasana provides sufficient blood flow to the brain, thus reducing stress and mild depression.

  • Reduce Belly Fat

Practicing the Setuasana improves blood circulation and stretches the abdominal muscles which help to reduce belly fat.

  • Treat Insomnia

Setuasana reduces fatigue and promotes sound sleep, therefore helping to treat insomnia.

  • Reduces Headache

Setuasana helps reduce headaches and back pain and calms the mind. The person suffering from migraines and back pain should practice this yoga posture regularly.

  • Strengthens Abdominal Organs

Practicing Setuasana strengthens the abdominal organs like the liver, kidneys, etc. Setuasana also tones the spinal nerves, which improves the health of your organs and body.

  • Increases the Lung Capacity

Practicing Setuasana regularly can also improve lung capacity and improves breathing ability. Setuasana is also helpful to asthma patients.

  • Strengthens the Back Muscles

Proper practice of Setuasana asana also strengthens the back muscles. The back muscles are particularly activated in Setuasana, especially the lower back muscles.

  • Improves Digestion

Setuasana helps strengthen the digestive system as well as provide relief from constipation by improving digestion.

  • Improves Cardiac Functions

Practicing Setuasana provides a rich blood supply to the upper part of the body, which improves the health of the heart.

  • Sustains Body Systems

Practicing Setuasana can sustain the nervous system, digestive system, respiratory system, cardiovascular system, and glandular system.

  • Stimulates Thyroid

The practice of this exercise stimulates thyroid and kidney function.

How To Do Setuasana (Bridge Pose)

To get all above benefits, you should know how to perform Setuasana or bridge pose correctly. So, how to do Setuasana includes beginners tips, preparatory poses, stepwise procedure, follow-up poses, variations, precations and contradictions for Setuasana. Let’s begin with beginners tips are as follows:

Beginners Tips for Setuasana (Bridge Pose)

Some of beginners tip you should keep in mind while performing Setuasana or bridge pose are as follows:

  • coordinated with movement, normal breathing in the position.
  • It is best to lift your buttocks first, then your entire body.
  • Allow the head to hang relaxed.

Preparatory Poses for Setuasana (Bridge Pose)

Some of the preparatory poses for Setuasana or bridge pose that helps to warm-up the body for avoid any injury during performing asana are as follow: “200 Hour Yoga Teacher Training in India

  • Virasana – Hero Pose
  • Bhujangasana – Cobra Pose
  • Urdhva Mukha Svanasana – Upward-Facing Dog Pose

Steps for Setuasana (Bridge Pose)

The step by step procedure to perform Setuasana or bridge pose to gain all its benefits are as follows:

  1. Sit with straight legs on a yoga mat.
  2. Place your hands behind the body with fingers pointing backward.
  3. Now, Inhale: raise your upper body and pelvic area.
  4. Keep hands constantly supporting the weight.
  5. Keep the arms and the legs straight.
  6. Let the head hang back and relax.
  7. Try to place the soles of the feet flat on the ground.
  8. Keep the buttocks and pelvic floor muscles engaged.
  9. Breathe Normally: Remain in this position for as long as you feel comfortable. This is Setuasana.
  10. Exhale: Return to the starting position.

DURATION: Hold the Setuasana (as in step 9) for about 10 to 30 seconds or as long as you feel comfortable. “300 Hour Yoga Teacher Training in India” Repeat the Setuasana up to 10 times.

CONCENTRATION: On the back and abdomen.

Follow-Up Poses of Setuasana (Bridge Pose)

Here are the some of follow up poses or counterposes of Setuasana or bridge pose are as follows:

  • Bitilasana- Cow Posture
  • Janu Sirshasana โ€“ Seated Head To Knee Posture
  • Krounchasana โ€“ Heron Pose
  • Dandasana- Staff posture
  • Naman Pranamasana โ€“ Prostration posture

Precautions and Contraindications for Setuasana (Bridge Pose)

Some of the precations and contradiction you should know before performing the Setuasana or bridge pose are as follows:

  • You should not perform Setuasana if your wrists or elbows hurt.
  • People with cervical spondylitis should avoid bending their heads backward in the final position.
  • Also avoid backward bending of the head if you suffer from vertigo, dizziness, and high blood pressure.
  • Setuasana should be avoided if you have following problems:
  • High blood pressure
  • Heart ailments
  • Stomach ulcer
  • Weak Wrists

Variations of Setuasana (Bridge Pose)

Some of the Variations of Setuasana or bridge pose are as follows:

  • Setu Bandha Asana: lie down on your back. Fold your knees. Slowly lift your lower back, middle back, and upper back off the floor. Support your weight with your shoulders, arms, and feet.

Does Setuasana or bridge pose reduce belly fat?

Yes, bridge pose or Setuasana is known to reduce belly fat. “500 Hour Yoga Teacher Training in India” Regular practice of Setuasana reduces belly fat as it stretches the abdomen muscles.

Does Setuasana or bridge pose improve posture?

Yes, the Setuasana or bridge pose improves the posture. Setuasana is particularly beneficial for people who use their computers a lot. Setuasana improves posture and helps with a round back.


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