International Yoga Day 21st June
Restorative Yoga Postures Series – Part 4
Setubandha, also known as bridge pose.
This is a relaxing posture that removes stress and relaxes the mind. It removes physical tiredness and allows the mind to be fresh and tranquil. While performing this posture, it is very important to release tension from the body and one’s attention should be completely on the body and the breathing process. This will divert one’s focus from external world and external problems to the internal world, and help achieve a sense of well-being. This posture stabilizes both the body and mind. If performed in the evening, it removes the entire stress coming out of daily activities.
In this posture, the front of the body is lifted upward towards the chin, and the back is pushed downward towards the heels, so that the body weight on legs can be removed, neck is elongated and the head is in comfortable position.
It is very beneficial for patients suffering from gangrene, diabetes and deep vein thrombosis. Below are some benefits that one will gain on effective and regular practice of this pose.
Each rib in the rib cage is expanded downward towards the ground, thus stretching the muscles around. This increases the volume of the lungs, hence air from outside flows inside easily resulting in smooth inhalation and exhalation.
The pressure on abdominal organs and diaphragm is removed, thus reducing any pressure on the heart. It stabilizes the heart rate, relaxes the heart muscles, and a person suffering from heart problem is relaxed physically and mentally.
The stimulation of abdominal organs improves digestion and regulates metabolism.
As negative pressure is created in the ribcage, collateral circulation increases. It stretches the cardiac vessels and increases the blood flow.
As the posture is inclined, rib cage is expanded and calf muscles are stretched towards heel that helps achieve better venous drainage.
All these factors helps to improve lymphatic circulation and its drainage is smooth. This posture also controls the blood pressure.
The positioning of head, neck and shoulder girdle helps in effective functioning of thyroid and parathyroid glands.
The Psoas muscle which is attached from the inner upper thigh i.e. lesser trochanter to all lumbar vertebrae will be fully expanded and pancreas and kidneys held on the bed of this muscle are stretched, thus generating abundant blood supply.
