Setu Bandha Sarvangasana Yoga

Inverted Bridge, or Setu Bandha Sarvangasana yoga, also known as Setu Bandha Sarvangasana, is basically an upside-down bridge or inverted bridge, usually called as Setu Bandha Sattva. This pose is one of the most popularly used as a pre-natal yoga pose. It is often practiced before and during pregnancy. During pregnancy, this pose is very effective in relieving back and neck pains, due to increase in blood flow to the baby and uterus area.

For this pose, you will be required to stand on your toes and bend your palms at your sides as you touch your toes together. You can hold this position for as long as you like. If you want to stretch your muscles further, you can use a wall or any sturdy surface to help you hold your position. Hold your hands flat on the surface.

Another difference between this pose and other asanas is that it strengthens the abdominal muscles. These muscles support your back. To do Setu Bandha Sattva, you should be aware that the head and neck of your body are upside down. Therefore, you need to be careful while practicing this asana. To ease the stretch and tone your muscles, it is advisable to practice this asana two to three times a week, preferably in the morning.

The third type of Setu Bandha yoga postures is mukha svanasana. In this particular pose, your right leg is straight. Your left leg has a prop as well, it is called “nam panchak”. The muscles of your trunk are supported with the help of your two upper hands and your knees.

Your hands may be placed on the inside of your thighs. This is one of the simplest and most basic setu bandha yoga poses. The second position is called utthita trikonasana. In this pose, your lower legs are outside of your body, your upper ones are on the floor, and your shoulder blades are touching the floor.

With your back straight, your head should be turned to the right and your shoulders and chest area tilted slightly forward. The upper part of your torso should be flat against the floor. With your right foot forward, you should be rotating your pelvis so that it is facing the opposite direction of your body. The rotation of your pelvis is necessary because it puts more pressure on your spine as it turns.

As your shoulders lift your chin, your right hand now comes down over your left eye, and your left hand now faces your right nose. Keep your head and shoulders as straight as possible and breathe in deeply. When you inhale, your stomach will expand slowly while your arms and hands to rotate in a circular motion. You can release the air from your lungs through your nose by taking a big breath when you exhale.

Now that you know how to setu bandha yoga positions, you must focus on your eyes. In this position, your eyes should be parallel to each other and directly look at the ceiling. If your eyes are not parallel to each other or do not turn inwardly, then you are too far away from the floor. Your shoulders cannot support your weight and this will result in a painful neck.

When your eyes are too far apart, you will see your eyelids move as well. Your vision will become blurred and you may find it difficult to concentrate or open your eyes. In order to keep your eyes comfortably in this setu bandha yoga position, try opening your eyes slowly every time you turn your head. It will not only relieve strain in your neck, but it will also improve your eyesight as you keep your gaze fixed on the ceiling. Another way to help relieve pressure on the eyes is to rest your chin on your hand.

As you rotate your body to face the ceiling, your head may feel heavy or too full. This may be due to increased tension in your neck or upper back. If you feel this way, you can tilt your head forward and allow more space for your eyes. You can also tilt your head backwards to relieve pressure from your shoulders.

You can practice this setu bandha sarvangasana yoga routine even if you have just started a yoga routine or you have been meditating for quite some time. It can help you strengthen your muscles and increase flexibility at the same time. Make sure you warm up before you start doing this setu bandha sarvangasana routine. You may want to practice standing on a block first and then move to sitting down. This allows you to get used to the adjustments and positions needed while performing this particular setu bandha yoga exercise.

Types Of Yoga Poses


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