setu bandhasana
setu bandhasana (bridge pose)
This article reviews setu bandhasana (bridge pose) and explains:
* Its fundamental principles
* The structural and functional physiology involved
* The Yogic or subtle physiology involved
* How it relates to other asanas in the group
* How it may be sequenced in a practice/class
* Variations according to needs and major pre-cautions and/or contra-indications.
* Main indications for adjustment.
This article assumes the asana is performed by a healthy individual. Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. The editorial content of this article should not be used as a substitute for professional health care or personal instruction. Talk to your doctor before starting any new exercise regime.
Fundamental principles of setu bandhasana (bridge pose)
"Setu" means bridge. "Bandha" is Lock, and "Asana" is Pose or Posture. "Setu Bandhasana" means construction of a bridge.
Nourishing/ Quality of peace/Relaxation response. When you practice Setu Bandhasana back muscles completely relax as the front body opens; with the legs and hips taking on most of the work. Accordingly, Setu Bandhasana is extremely effective in promoting relaxation and reducing stress; particularly when using supports/props which can protect the neck and even minimise the work of the legs. Judith Lasater advocates supported restorative poses, including Setu Bandhasana to gently opening the chest in moderate, supported back bends along with inverting in Viparita Karani, and supported forward bends for reducing stress. Nothing that is exerting or uncomfortable.
Power and connection. Adam Borstein states: "Bridge pose, when practised mindfully, can help us re-establish a bond not only with our feet, but with our entire being, inside and out." ;resulting in energy flowing gracefully and reveal our inner power.
Techniques and steps
1. Exhale lie flat on your back, bend your knees and place your feet flat close to your buttocks hip width apart. Toes in and heels out, do not splay your feet. Toes and knees should be straight ahead. The position of your feet and legs
2. Inhale lift your hips off the floor coming into a back bend position. Feel the tailbone lifting as if it were gently driving between your knees. To understand this action of the tailbone, while lying on the floor practice a pelvic tilt before coming into pose. As you lift your hips up roll your shoulders under and clasp your hands. Keep your feet flat on the floor, knees in front of hips and open the lungs in the front body by taking your chest to your chin. Do not splay the feet as this will cause compression in the lower back. Hold for 5 -15 breaths. ** Note ** This asana is contraindicated for people with neck injuries. Avoid this pose unless you are practicing under the guidance of a qualified teacher.
3. Exhale roll down vertebra by vertebra until your back is flat on the floor.
The structural and functional physiology involved
* Stretches the chest, neck, and spine strengthens the diaphragm and opens ribcage improving respiration. Therefore therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
* Centres and quiets the mind drawing energy within the senses and therefore calms the brain and helps alleviate stress and mild depression, reducing anxiety, fatigue, backache, headache, and insomnia.
* Backward bending postures squeeze the abdominal organs thus stimulating the abdominal organs and improving digestion.
* Tones the nervous system by its effects on the spine.
* Stengthens arches of the feet, ankles, quads, hamstrings, triceps and abdominal muscles. Helps rejuvenates tired legs
This pose is also in part an inversion and therefore shares many of the physiological benefits of inversions.
The Yogic or subtle physiology involved
This pose createa good chest expansion. Setu Bandhasana (Bridge Pose) provides neck stretch and shoulder opening and along with Ustrasana (Camel Pose), Sarvangasana (Shoulderstand), and Halasana (Plow Pose), can aid the fifth chakra - Visuddha Chakra (Throat).
Setu Bandhasana also helps the fourth chakra, Anahata Chakra (Heart). Setu Bandhasana works on opening the heart, upper chest, and upper back.
How it relates to other asanas in the group
In backbends, we come face-to-face with the boundaries of our flexibility, patience, and equanimity. But learning to practice with our limitations—instead of struggling against them—can make backbending an exercise in self-acceptance.
According to Kate Tremblay, this pose is: "Perhaps the kindest of the lot" of backbends.
How it may be sequenced in a practice/class
In general with sequencing, twists, forward bends and abdominal strengthening poses are useful counterposes to setu bandhasana. After setu bandhasana, I like to inhale and draw my knees to the chest to allow the body to return to balance by using Pavanamuktasana (reverse Child's Pose) as a counter pose. Hold for 5 breaths. Exhale release your feet to the floor. Then if I have plenty of energy I like to move to Urdhva Dhanurasana. Sample sequence follows:
Preparatory Poses
* Bhujangasana
* Urdhva Mukha Svanasana
* Virasana
Subsequent Poses
* Pavanamuktasana
* Bhujangasana
* Salamba Sarvangasana
* Urdhva Mukha Svanasana
* Urdhva Dhanurasana
Variations according to needs and major pre-cautions and/or contra-indications
Use Props.
Fundamental to Mr. Iyengar’s approach is the notion of practicing each pose in a way which is appropriate to the experience and fitness of the student. To that end he has developed a number of yoga “props”. Props assist the practice of those unable to achieve the deepest version of a pose where the use of a prop may not otherwise be necessary. Props are also used to enable students to stay in a pose for a longer time than would otherwise be possible especially during a “restorative” practice. Accordingly, if you have difficulty supporting the lift of the pelvis in this pose after taking it away from the floor, slide a block or bolster under your sacrum and rest the pelvis on this support. Using blocks provides firm support, and helps practitioners without the strength in the thighs to hold themselves up.
Spinal/Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher. To minimise danger to the neck the use of blankets helps as detailed below.
High Blood Pressure. Do not hold for a long duration. (consult doctor).
Not advised after first trimest of pregnancy (except when supervised by experienced Yoga teacher). You should listen to your body.
Mr Iyengar developed the backbend bench to assist with the practice of back bends or poses involving spinal extension (arching the spine backwards). Mr Iyengar has also demonstrated the use of chairs as an aid in the practice of many yoga asanas. The Iyoga “Benger” backbend extension is a versatile prop (show here). The Benger can also be used in conjunction with a Setu Bandha bench and blocks for the practice of Setu Bandha. Shoulders, neck and head should be elevated according to height and flexibility of practitioner
Main indications for adjustment.
Lack of strength. The practitioner can not raise off the floor. The use of blocks and bench may be required.
Neck jammed. The neck is flat against the floor with the chin jammed into his chest; thus endangering the natural cervical curve in his neck. He needs to lift his chin and look at the wall behind his head, and/or use blankets for support under the shoulders. It is recommended that you use 1-4 blankets under the shoulders to support the curve of the neck. Folded blankets or firm pads under the shoulders ensure that the neck is pain-free. Start with 2 and then assess your neck comfort level. Have an experienced teacher assist you with this pose when you are first learning.
Red face. This may indicate high blood pressure and therefore the student should be advised not the practice the pose.
References
1. Bornstein, A (2003), Setu Bandhasana, Australia Yoga Life, Issue 5.
2. Coulter, D & McCall, Timothy, Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
3. Farhi, D, Yoga Mind, Body & Spirit: A Return to Wholeness.
4. Iyengar, B. K. S, (1991), Light on Yoga.
5. Jois Sri K. Pattabhi, (1999), Yoga Mala
6. Lasater, Judith, “10 Ways to relax deeply”, Yoga Journal, Jan/Feb, 1992, pp.74-81
7. Mahajan, A & Babbar R, (2003), Yoga: A Scientific Lifestyle, The Journal of Yoga, October 2003, Vol 2, Number 10
8. Tremblay, Kate. (2004) The Compassionate BackbendThe Compassionate Backbend, Yoga Journal, http://www.yogajournal.com/practice/1365_1.cfm, May/June 2004
9. Schiffmann, E, Yoga: The Spirit and Practice of Moving into Stillness.
10. Sivananda Yoga Vedanta Center, (1998), Yoga Mind & Body
Sivananda, (2004),
11. Yoga Journal (2004), Setu Bandha Sarvangasana (Bridge Pose), http://www.yogajournal.com/poses/472_1.cfm
12. Yoga Dancer, (2004), SetuBandha http://www.yogadancer.com/Pages/SetuBandha.shtml#Ashtanga
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