Here are some easy steps to setu bandhasana. To know the benefits of this yoga, read the article which covers every aspect of this asana.
When setu bandhaasana is practiced our body, becomes like a shape of a bridge. By practicing this aasana blood flow increases towards our quadriceps, hamstring, glutes, stomach, arms, spine, neck, shoulders, face, brain and muscles get stretched.
First of all, this aasana should not be practiced by those who have a cervical, migraine, off the shoulder or shoulder pain or injury, low bp or any serious injury in back, knee or hip.
Step 1. Take a mat and place it on a clean surface where there are trees around you, or if you are doing it at your home then at least keep a window open.
Step 2. Lie down straight on the mat, loosen your body and watch your breath. So that your brain gets alert to do this aasana and your mind becomes free of thoughts.
Step 3. Fold your legs from your knees at an angle of 90 degrees and legs and thighs should be aligned with knees. If you cannot join your feet than you can open your legs from 1 to 2 inches.
Step 4. While inhaling, lift your hips and back upwards. Take care not to lift your neck and shoulders and your knees should remain at the angle of 90 degrees only. Try to lift your back and hips according to the capacity and flexibility of your body and tighten your glutes, thighs, and stomach.
Step 5. Hold the aasana as much as you can like for 5, 10, 20, 40, 60 seconds or more. You can do this by holding your breath or normal breathing.
Step 6. Exhale while slowly coming down. And if you have not held your breath then you can also come down directly, slowly bring your back than your hips down and straighten your legs one by one. Then do pawanmuktasana as a counterposes to this asana for 60 seconds. Slowly straighten your legs and relax in Shavasana for 60 seconds.
Lift your back only according to the capacity of your body.
If you are suffering from cervical or migraine, then avoid this aasana.
Avoid this asana if you have any shoulder injury like pain or frozen shoulder.
Avoid this asana after any operation like cesarean, leg or knee operation.Don’t practice this asana during vomiting, dizziness headache or any spinal injury.
(With inputs from Jasmine Kashyap. She is Fitness Expert & Director at Goodways Fitness)
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