The word yoga means to join or unite. Connecting with the self or the divine spirit or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you practice all of these, it helps you achieve enlightenment. Yoga asanas and pranayama can help cure many health conditions and manage their symptoms.

There are many yoga postures and each one has its own benefits. One of them is bridge bandha sarvangasana.Popularly known as bridge pose Or Bridge PoseThis asana helps to improve the flexibility of your muscles and also strengthens your spine, legs, hips and chest. The name Setu Bandha Sarvangasana is derived from the Sanskrit words ‘setu’ which means ‘bridge’, ‘bandha’ which means ‘lock’, ‘sarva’ which means ‘all’ and ‘asana’ which means ‘posture’. When you complete this pose, your body resembles the image of a bridge, hence the name Bridge Pose. This asana is known to have many health benefits.

But first, let us see how to do this asana correctly.

• Start by lying on your back with your arms at your sides.
• Keep your palms facing down and keep your legs wide. Also, keep your feet parallel to each other.
• Place your weight on your shoulders and arms, bend your knees and try to form a straight line from your shoulders to your knees.
• Breathe in and slowly lift your hips upward.
• Try to lift your body up, maintain your stability, and focus on your breathing.
• Stay in this pose for a minute and then lower your body to the ground. Exhale and relax.

Health Benefits of Setu Bandha Sarvangasana

Increases flexibility of the spine

This asana helps to stretch the spine which helps to increase its flexibility. This can ultimately help prevent problems like chronic back pain by maintaining the health of the spine and improving its range of motion.

Strengthens the back muscles

This pose activates and strengthens the lower back muscles by elevating the hips and supporting the body weight. Regular practice can help build flexibility in these muscles, reducing the risk of back injuries.

Improves chest and lung capacity

This pose helps open the chest and increase lung capacity, allowing for more efficient breathing. It may also help improve lung capacity and respiratory function, which is beneficial for conditions like asthma and chronic obstructive pulmonary disease (COPD).

Stimulates the thyroid gland

While performing this pose, the throat is pressed which helps to stimulate the thyroid gland. It can help regulate metabolism, control body temperature, and manage your energy levels. It also helps in maintaining overall hormonal balance.

Reduces stress and anxiety

This pose has a calming effect on the mind and body. It helps you relax and breathe deeply, which reduces stress hormones and promotes a sense of calmness, making it a good pose for managing anxiety and stress-related conditions.

Improves digestion

This asana helps stimulate the abdominal organs including the stomach, thereby aiding digestion. Improved blood flow to these areas can aid digestion and reduce symptoms of constipation and bloating and indigestion.

Reduces menstrual discomfort

Practicing this pose can help reduce cramps and discomfort during menstruation. The stretch and improved blood circulation while performing the asana can help reduce pain which ultimately helps during menstruation.

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