Setubandha Asana (Bridge Posture)

The shape of Setubandha Asana practitioner resembles to a bridge built over a river, hence the name.

1. Lay down on your back.

2. Keep palms near thighs and facing floor. Join heels and big toes and fold the legs to bring heels nearest to hips.

3. With inhalation, lift the back, hips and thighs to maximum.

4. Keep the chin touching to sternum notch.

5. Remain in this final posture as long as you can with retention of air in.

6. Bring down the raised posterior side to floor with exhalation.

7. Repeat the exercise three times and relax in Shavasana for a minute.

Benefits of Setubandha Asana (Bridge posture) – Helps to overcome slip disc, backache, and neck pain.  Practice of Setubandha Asana is also useful in stomach and thyroids problems. Very useful for women.