| The Bridge - (Setu Bandhasana) | | | | strengthens arches of the feet, ankles, hamstrings |
| The Bridge pose is also known as Setu Bandhasana, | | | | (tendon behind the knee) and triceps (large muscle at |
| which means construction of a bridge. In this posture, | | | | the back of the upper arm) and it rejuvenates tired |
| the whole body forms an arch which is supported at | | | | legs. |
| one end by the crown of the head and at the other on | | | | The Bridge stretches the chest and the neck. It opens |
| the feet, hence the name. | | | | the heart and lungs, stimulates the abdominal organs |
| When the Bridge is performed immediately after the | | | | and regulates the thyroid and endocrine system. It |
| Plough pose it acts as a gentle counter pose to | | | | increases blood circulation. |
| complement the benefits of Shoulderstand | | | | Note: The Bridge is a good preparatory posture for the |
| (Sarvangasana) and the Plough (Halasana). It releases | | | | Wheel pose. |
| any tension that may have built up in the thoracic (part | | | | Although the Bridge posture is a safe and excellent |
| from the neck to waist) and lumbar (lower part of the | | | | asana with huge benefits, there are some health |
| back) regions of the spine while practicing the two | | | | conditions in which this pose should not be practice. |
| previous asanas. | | | | Three important reasons (out of many) not to do the |
| Tightness in the back and spine results from poor | | | | Bridge: |
| posture, stress and a sedentary lifestyle. This pose is a | | | | 1) If you have any problem with your knees avoid |
| wonderful way to ease tension in the shoulders, upper | | | | practicing this pose as it is places a lot of tension on |
| and in the lower back. The Bridge can reverse the | | | | the knees. |
| strain of sitting at a desk or computer all day. It will help | | | | 2) In case of neck, shoulder or spinal injury this pose |
| to pull back the shoulders, which may tend to roll | | | | should be avoided. |
| forward while sitting. | | | | 3) Not advised in a last trimester of a pregnancy (6-9 |
| Unlike many backbends, this asana can be hold for | | | | months). |
| longer period of time without risking injury to the lower | | | | Caution: Always check with your doctor if you have |
| back, because the back is protected by the working | | | | any doubts or concerns regarding the suitability of this |
| of strong leg muscles. | | | | pose for you. |
| This asana strengthen the back, arms, shoulders, | | | | Issued in the interest of people practicing Hatha Yoga |
| buttocks and thighs, promoting flexibility of the spine. It | | | | by Subodh Gupta, Yoga Expert based in London. |