Sitting in front of your desk for 8 hours or more is really strenuous and a posture killer as we unnoticeably began to slouch over time. The perfect exercise for that is a great Setubandhasana, commonly known as Bridge Pose.
Yoga exercises are amazing routines that don’t require much equipment, outdoor exposure, and expensive coaching. You can do it in the convenience of your own homes. Aside from that, the therapeutic claims are supported by many medical experts. Today, let’s learn a perfect Bridge Pose.
Bridge Pose Wonders and How-tos of Setubandhasana
Back pains are very common ailments nowadays as corporate business, information technology, and other desk jobs are on the rise that also means, a lot of people are working on their chairs. Also, the modern culture of binge-watching for longer hours, eating habits, lack of sleep are a common part of today’s unhealthy lifestyle.
Now, some people would find time to go to the gym, afford the subscriptions, and some outgoing people would prefer to jog in the parks surrounded by noisy and busy city streets just to keep the active lifestyle going helping them avoid these back pains and other physical strains.
For those who don’t like crowded areas, or can’t afford the gym subscription, or people who would rather choose to be home, and can’t afford the chiropractic services, what is the alternative? Yes, Yoga is the perfect exercise for you to keep yourself physically fit.
Yoga exercises are done thru asanas or postures and one of the common asanas is the Bridge Pose.
What is a Bridge Pose
The Bridge Pose, also known as Setu Bandha Sarvangasana, is a Level 1 yoga posture primarily a kind of back bending. This asana helps the body be relieved of joint and muscle pains especially at the back that is caused by the heavy body load due to the long duration of sitting or slouching.
What are the Benefits?
Some of the significant effects of routinary doing of the Bridge Pose are:
- Improved Blood Circulation
- Strengthens arms and shoulders
- Stretches and loosens the upper pivotal joints such as the shoulder blades, neck, and hips
- Helps relieve mild stress and mild deperssion
- Stimulation on the abdominal section that helps improve digestion
- Helps reduce the risk of headache, backache, therapeutic for those suffering asthma and hypertension
Precautions and Things to Prepare
Any physical exercise has a precaution and yoga is not excluded. It is important to remember to keep the feet steady beneath the knees, meaning that the lower leg is perpendicular to the ground. Keep in mind to maintain the correct distance between the legs to avoid unnecessary straining of the lower butt areas.
When doing this yoga asana, it would be great to have a rubber yoga mat so as to help you stay in place as you are doing your exercise. Make sure that your space is free of obstructions. Two yoga blocks will also help you maintain your leg distances and backlift for a perfect bridge pose.
Steps in Doing a Perfect Bridge Pose
Here is the practical guide to reaping the full benefits brought by a perfect Bridge Pose.
- Step 1: Begin by lying flat in the yoga mat facing upward. Slowly inhale and keep the body relaxed in order to maintain a state of meditation and relaxation to the body.
- Step 2: Bend your knees with your feet flat to the ground. This is to establish the first point of balance for the Bridge pose. Make sure that the feet are just beneath the knees to avoid injuries that could be caused due to loss of balance.Put a yoga block between your thighs and compress it enough that it will not fall.
- Step 3: Place both arms in the ground with the palm of the hands facing the ground as well. This will serve as the counterbalance as you will be focusing the bodyweight on the back shoulder area.
- Step 4: Once the points of balance are established, on the feet and on the back-shoulder, lift your hips upward and bend the back just enough that you form a bridge-like pose. Do it slowly and stay in position for 5 – 10 seconds.
- Step 5: After staying in position, slowly drop the hip back to original position. Repeat the steps for 6 times and then rest.
Some find it relieving to stay in the position for a longer time and so, it is recommended to instead use the yoga blocks to be placed beneath the back area where the back-arch is ending right before the shoulder-back.
You may also completely lift your whole body upwards with the feet and the hands as the base support for your bridge pose but do it with extra caution.
Don’t Forget the Rest
A perfect bridge pose is more maximized if you rest every after the set of the exercise. This gives time for the muscle to regain strength and avoids over-stressing your tissues and joints.
Keep Doing Yoga
Practicing yoga has a lot of physical and mental benefits so continue learning new asanas by watching videos and reading articles like this. 889yoga would love to walk you through your journey as a Yogin towards a healthier lifestyle.