Setubandha Asana
Bridge Pose

In Sanskrit setu means dam or bridge and bandha means lock. This active version of Bridge Pose calms the brain and rejuvenates tired legs.

Position of Readiness

Lie on your back with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet close to your buttocks. Look straight up. Breathe normally.

Steps

Bring up the squeeze and press your pubic bone upward. Allow the pressing to lift your hips and the waist upwards while keeping the shoulders and the feet on the floor. When the hip has been raised upwards, support it with the palms on both sides.
Raising the waist upwards as high as it can be raised without strain with the support of hands. Interlace your fingers and press your hands toward your feet, walking your shoulder blades closer together. Allow your chest to open. Keep breathing normally. Retain this position for 6 to 8 seconds.
Now start lowering the hip towards the floor while still supporting the body weight on the palms, but do not let the body drop on the floor. Bring it down slowly. When the hip, the waist and the back are on the floor put your palms on the floor on both sides of the body. Stretch out the legs on the floor and rest for two to three normal breaths
After resting for a few seconds repeat the asana by following the same process as you did during the first round.

Daily Practice

Initiate with four rounds daily during the first week gradually increase to maximum 6 rounds.

Benefits

Sethu Bandhasana or the bridge pose increases flexibility and elasticity of your body. It mainly strengthens the lower back and abdominal muscles and opens the chest.
It is strongly recommended to people suffering from pain either in any part of the spine or in the hip joints. It has curative and corrective effects on the disorders of the shoulder joints, neck, arms and the palms. So it creates flexibility in the spine, removes wind and gastric troubles, and corrects respiratory disorders.
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Helps relieve the symptoms of menopause , Rejuvenates tired legs, Relieves menstrual discomfort when done supported .
It reduces anxiety, fatigue, backache, headache, and insomnia
From a medical point of view, it acts efficiently on the parasympathetic nervous system from the sacral area. The parasympathetic system ensures the control of the genital and urinary organs.

Note