CHANDIGARH,20.10.20-Since this pose resembles bridge(Setu), it is known as Setubandhasana. This is similar to Kandharasana with the difference that in kandharasana the whole body weight is supported by shoulders, in Setubandhasana, the weight is also shared by arms and feet.
STEPS
Lie flat on your back. Bend the knees and place your feet on the floor hip - width apart. Make sure that ankles and knees are placed in a straight line.
Let your arms rest beside your body, with palms facing downward.
Inhale and lift your back (lower, middle and upper)off the floor. Roll in your shoulders and make sure your chin touches your chest , without moving it. Let your shoulders, arms and feet support your weight.
Firm up your buttocks as you tighten them. Ensure that your thighs are parallel to each other and the floor.
Interlace your fingers and push your hands harder to the ground to lift your torso higher. Hold the posture for as long as comfortable. Breath slowly and deeply.
Exhale and release the posture.
CAUTIONS
Those suffering from neck injury, back problems should avoid this asna. Pregnant women must do it under the supervision of a trained yoga teacher.
NOTE
The beginners should keep in mind that when they roll their shoulders beneath, they should not pull them away forcefully from the ears. Gently lift the tops of the shoulders towards the ear while pushing the inside of the shoulder blades away from the spine.
BENEFITS
It strengthens the back muscles. It tones the neck, spine and chest and reduces depression, stress and anxiety.
The lungs are opened up and thyroid problems are reduced. The asna greatly helps the pregnant women and also helps alleviate menstrual pain and symptoms of menopause.
It provides relief in the cases of insomnia, high BP, sinusitis , asthma and osteoporosis.
It improves blood circulation.

Dr. M K VIRMANI
Naturopath & Yoga Therapist
Chairman Chandigarh Yoga Association
( Affiliated to Yoga Federation Of India)
Mobile 9815992473