Setubandhasana, also referred to as Bridge Pose, is generally noted as an asana which requires an involvement of only back muscles. But this is not its only forte. This asana can be easily manipulated to target overall strength building and focused balancing. An added advantage is the modification of this asana for wholesome restoration of body, mind and soul, which the practitioner takes immense pleasure in.
Among the multiple benefits, this posture when manipulated during practice, can help strengthen one’s back, neck, thighs, shoulders, pelvic region, spine, uterus and ovaries. Further, it fires up the gluteal muscles, stretches open the chest and targets eradicating issues like back stiffness, back weakness, asthma, hormonal imbalance, respiratory ailments etc. Because of intense engagement of gluteal muscles and core, Ashwani mudra is automatically applied in performing Setubandhasana. Pregnant woman enjoys the multiple benefits by performing this asana throughout their pregnancy, though, it requires specifically designed modification especially in their 3rd trimester.
An additional incentive to perform this asana, as shown in the embedded video is the flat abs that is a direct byproduct of this practice. You can also try Chair Setubandhasana to further enhance your practice –
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Shammi Gupta, founder of Shammi’s Yogalaya holds an MA in Yoga Shastra, is a certified Yogic Therapist and Naturopath, has completed an Advanced Yoga Course and holds a Diploma in Yoga Education from Mumbai University. She is a certified trainer from American College of Sports Medicine and holds an MBA in HR & MBA in Finance from The University of Akron, Ohio, USA. She conducts Health Awareness Workshops for Corporate, Yogasana Workshops for Athletes and Yoga Therapy Workshops on different medical issues for patients. Among the celebrities Shammi trains are eminent personalities from the film and television industry and corporate world.