Setu Bandhasana (Bridge pose) – Yoga for your Brain
The yoga bridge pose awakens consciousness and mind, and sharpens the senses and the look: these are just a few effects that this Hatha Yoga exercise Setu Bandha Sarvangasana has on you. The yoga shoulder bridge is good for your heart and your lungs, it gives you new energy and at the same time soothes your nerves and your mind. The yoga shoulder bridge is a mixture of halasana (the plow) and salamba sarvangasana (the shoulder stand). These asanas can be practiced perfectly in combination.
- Lay your back on your yogamatte, you angle your legs slightly, your feet are hip-width apart and about a hand width (10 centimeters) from your basin. Your hands lie relaxed beside your hip, the palms pointing downwards. Your shoulders are lying on the ground, your gaze is directed upwards.
- Breathe consciously into your chest and stay a few breaths in that attitude.
- Put your feet firmly in the ground, so your ankles are stretched. The tip of the toes point forward.
- Now you lift your pelvis slowly, as your chest moves towards your head. Your thighs form a line with your upper body. You will stretch your thighs, knees, calves and buttocks. Your belly muscles, on the other hand, remain loose.
- Stay approximately 10 to 15 seconds in Setu Bandha Sarvangasana. Then you breathe deeply, move your elbows a little apart and let your hip slowly sink to the ground again.
- In the lying position, you can stay as long as you did the Asana. Then repeat the process once or twice.
Bridge Pose Benefits
- Setu Bandha Sarvangasana strengthens your spine and buttocks
- Opens the lungs and heart and stimulates the heart muscles
- Stretches chest, neck, back and hip
- Exercises pelvis, hips and legs
- Activate your Anahata Chakra and your Vishuddha Chakra
- Calms mind, nerves and body and gives you new invigorating and refreshing energy, helps with stress and sadness
- Improves blood circulation.
- Promotes digestion
Tips for the Bridge Pose
Tip 1: Support
If you have difficulty staying in the stretched posture for a long time without dropping, put a yog block under your buttocks. Or stemm your hands, similar to the shoulder stand, with elbows placed just above the waist in the back. You can also pad your head with a Yogadecke.
Tip 2: Stretching
To increase your stretching, try to hold your ankles with your hands. You can hold this pose for a few seconds at the end of the Asana.