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Setubandhasana or Bridge Pose Steps

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Setubandhasana is also known as the bridge pose since it looks like a bridge. This pose is good for stretching of the chest, neck, and back while relaxing your entire body. When you are doing this pose you should ensure that your stomach and bowels are empty and you have eaten some 4 to 6 hours earlier so you can digest your food and have some expendable energy. This asana is best done in the morning hours, but it can also be done in the evening.

Steps

Setubandhasana has plenty of steps, which you should follow carefully, including:

  1. Lying on your back on a flat surface
  2. Bend the knees and place them a hip distance apart with your feet on the ground.
  3. Rest your arms next to your body with the palms down
  4. While inhaling raise your middle, upper and lower back off the ground. Roll the shoulders and touch your chest with your chin. Let the arms, feet, and shoulders support your weight.
  5. Firm up your butt and ensure the thighs are parallel to the floor and each other.
  6. Interlace the fingers and push the hands towards the ground harder to lift the torso up more.
  7. Hold this pose for around 1 minute while breathing deeply, yet slowly
  8. Exhale while releasing the pose

Ensure that you are following all of the steps, including which way to place your palms as well as the breathing.

Benefits

Setubandhasana has numerous benefits that you can see after doing the exercise on a regular basis, such as:

  • Strengthening back muscles
  • Stretches along with toning of chest, neck, and spine
  • Calms the brain and reduces anxiety, stress, and depression
  • Improvement in digestion
  • Alleviates menstrual pain and symptoms from menopause
  • Aids in osteoporosis, insomnia, asthma, sinusitis and high blood pressure
  • Improvement in blood circulation

If you need help in any of these areas, then make sure to practice this pose regularly so you can enjoy the benefits.

Ensure that you are aware of the steps that need to be done, including how to start and end it. You should also be aware of the time that you should do it along with how to breathe. Ensure that you do it regularly to enjoy the various benefits, including the strengthening of muscles in the back, reduction of depression, stress and anxiety and much more. Start doing this exercise every morning on an empty stomach along with empty bowels to get the most out of it.

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