Setu Bandhasana Pose Steps and Benefits

https://www.rishikeshyogisyogshala.org/setu-bandhasana-pose-steps-and-benefits/ Setu Bandhasana is a pose in which the body is inversely bent in a U- position or bridge position. Setu is a Sanskrit word meaning ‘bridge’ and Bandha meaning ‘bind’.  Setu bandhasana should only be practiced with empty bowel and stomach and therefore preferred in the mornings.  You can also practice it in the evening, just make sure you have had your food 5-6 hours earlier. The science behind the Setu Bandhasana (Bridge Pose) In this asana or pose your heart, chest, and shoulders get a really good stretch along with your neck and lower abdomen and thighs. In this asana, as you lift your torso, your heart is placed above your mind, which is considered to be a good inversion.  It gives you various benefits, especially targeting your psychological health while relieving your anxiety, stress, headaches and helping with your depression. While performing this pose, your chest opens up which provides a great advantage for people with asthma. It is a great asana for people who spend a major chunk of their day in front of the computers. Step- by- step Guide Setu Bandhasana Lie down flat on your back on a hard surface, preferably on a mat. Bend your knees and make sure to place your legs hip-width apart. Put your hands beside you with the palm facing downwards. Putting the pressure on the floor through your hands, lift your back. Lift such that your chin is touching your chest, without any movement or effort. Inhale and lift your torso is little up. Make sure your knees and ankles are aligned in a straight line. Your thighs should be parallel to the floor. Hold on to your breath for a few seconds and release. Repeat the process a few times. Tips for Beginners While trying out the pose for setu bandha, make sure you don’t stretch your roll your the top of your shoulders out or away from your ears as it may overstretch your neck causing soreness.  Also, make sure your buttocks are firm while you are in the bridge pose. When you are not putting your conscious towards the pose, the point of doing this asana might be pointless as there will be no stretch in the lower back or back.  Setu Bandhasana( Bridge Pose) Benefits It helps in improving your digestion. It helps in calming down your brain, reducing anxiety and stress. It helps in strengthening your back muscles. It helps in pumping more air to your lungs and improves the overall performance of the body. It is very helpful in high blood pressure and asthma. It is a really good daily stretch for your neck, back, and legs. It helps in soothing the symptoms of menopause. Setu Bandhasana Precautions Make sure to practice this pose on an empty stomach for efficient results. Avoid practicing this asana in a back injury. Don’t over roll or stretch away from your shoulders from your ears to avoid neck soreness or sprain. Do not turn your head right or left when you are in the pose. Be careful while practicing this asana if you are suffering from knee pain. Try to practice this asana under some professional guidance when performing for the first time. Contraindications Do not practice this asana if you have a neck injury. People with severe migraines should avoid this pose. People with a weak stomach or intestine should avoid this pose as maximum pressure is put on the internal organs. Conclusion In all, it is a pose that can be practiced by everyone by making sure there is professional guidance in the initial stages. Bridge pose is an easy intervention for the body but you have to be careful to make sure you don’t get a sprain in your neck. If you are trying this at your home make sure to check out different videos and articles just to add up to your information while practicing the setu bandhasana. Plenty of information can be found out there regarding this topic. Also, it is a feasible option for a healthy lifestyle as this can be done in the comfort of your home and provides various benefits for your mind and body.   Read More...  Read Less...

Samakonasana or Straight Angle Pose

https://www.rishikeshyogisyogshala.org/samakonasana-or-straight-angle-pose/ Samakonasana or the center split pose is the straight angle pose and is said to be one of the most effective poses of yoga.  This pose is great when it comes to flexibility in your leg joints, ankle, back, lower back, etc. Along with your back, it is a great posture for your hamstring, hip bones, and the side hip bones. Along with stretching out your most tense muscles, it will provide you with a good productive state of mind throughout the day.  This asana surely requires a little bit of patience and effort but is a great practice when considered in the long run for your physical as well as mental health. With the busy days and stuffed schedule we usually don’t realize the importance of stretching out our bodies and releasing the tension from the same. Samakonasana is a simple asana which requires least effort when practiced religiously and maximum benefit. Importance of Samakonasana in Daily Life It is a great posture for a daily dose of revitalization and rejuvenation. Along with stretching out your muscles, it helps to make them more flexible which in turn improves the workability of your muscles. Helps in increasing the blood circulation in the lower abdomen is usually not an area we give much attention to but holds an important aspect. It helps in providing good stability along with improving your psychological health. Step-by-Step Guide Sit on a hard surface with your back straight. The surface should be firm enough to support you and hold your posture when you will split your legs. Sit with both your legs straight and start to breathe in and out slowly. Breathing in and out will help to relax your muscles and will help your body to go into more intense positions. Slowly, start to separate your legs towards either side. Don’t stretch beyond your capacity. Split your legs till they are perfectly straight on either side and keep breathing in and out while holding the posture. Repeat this process a few times. Benefits  of Samakonasana Inner thigh muscles or hamstring are stimulated through this pose, which helps in toning your inner thigh as well. Very effective in reducing pain in the hip joints as it stretches your hip muscles, groin, etc. Very good posture for the children in their growing age as it provides good flexibility and stretches your body to its optimum. Blood circulation is increased in your lower belly is improved. A very good posture for better functioning of your lower abdomen which in turn helps in better digestion. Very useful pose in the strengthening of your hip joints, lower back joints, etc. People suffering from neck pain can practice this asana regularly for relief. This pose helps relief from stress and provides good mental health. It helps to give a nice boost of hormones to the body. Samakonasana Precautions This asana should be practiced with an empty stomach or 5-6 hours after you have taken your meal. People with severe back pain or injury should avoid this asana. People with leg problems should practice this asana under professional guidance. Contraindications In case of any severe injury or surgery, you should let your instructor know about the problem and should practice this asana only under professional guidance. People having a slip disc problem should avoid this posture. Pregnant women should particularly avoid this posture. Conclusion To sum it all up, Samakonasana is a typical posture but can be mastered with regular practice and patience.Make sure you are not exceeding your capacity while stretching your legs. There are several benefits to this single posture which makes this asana unique. It is a great posture for daily stress-relieving and gaining a balanced spectrum. It can be easily performed in the comfort of your house but will require a bit of professional guidance especially when you are a beginner. There is plenty of matter and guidance available on the internet regarding this posture in the form of articles or videos.   Read More...  Read Less...