Setu Bandhasana (Bridge Pose)

● This asana is brilliant for lower back pain, sciatica and stiffness of the ankle, hip, back, thighs and shoulder blades. This helps with reproduction issues, helps improve lung capacity and helps during menstruation and pregnancy. It also strengthens the back muscles.
● Begin by lying down flat on your back. Then bend your knees keeping your feet shoulder width apart. Place your hands on the floor extended towards your feet. Your fingertips should be able to touch your heels. Keep your neck relaxed. INHALE contract your glutes lifting your waist up arching the spine and expanding the chest. Your knee and feet you be strong and grounded, and your knees should be over you heel. Weight should be evenly distributed between the shoulder and the feet.
● EXHALE, release your back and hip vertebrae by vertebrae. Repeat 8 to 10 times following your breath.
● Avoid this pose if you are suffering from prolonged knee or neck pain.

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