Setu Bandhasana Yoga Pose (Bridge Pose):

• “Setu” — meaning “bridge”


• “Bandha” — meaning “lock”


• “Sarva” — meaning “all”


• “Anga” — meaning “limb”


• “Asana” — meaning “pose”

PROCEEDURE:

• lie down on your back bend the knees make sure your entire back is flat on the floor no gaps no arches lift the neck completely.


• So, your hands are resting on the floor or you're holding on wherever you feel comfortable.


• knees hip- apart and they stay hip-width apart don't let them go out inhale deeply raise the hips bring them up as high as you can see if you can bring them up so high that your chest comes into your chin check in with your lower back it shouldn't be feeling crunched it shouldn't be feeling painful


• Feel outer thighs rolling in so that your knees are still parallel to each other.


• If you feel like you can strech a little bit you can use a block and gently place it.


• Stay here for 10 seconds.


• Relax your jaw.


• Take a long inhalation exhale fully sitting there 5 more seconds.


• Hold onto that block release it bring your hips down.


• Relax

Advantages of Bridge Pose:-

Extension Pose opens the chest, heart, and shoulders. It extends the spine, the rear of the neck, the thighs, and the hip flexors (front hip joints). Since your heart is higher than your head in this posture, it is viewed as a mellow reversal (less arduous than different reversals, for example, Headstand) and holds all the advantages of reversals: Relief from stress, weakness, nervousness, migraines, a sleeping disorder, and gentle melancholy.

Extension Pose likewise quiets the brain and is known to be restorative for people with hypertension. Since it opens the chest, it expands lung limit, which is helpful for those with asthma.