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Practising Setu-Bandha Sarvangasana (Bridge Pose) every day: While it is important to practise yoga asanas every day, there are some poses that are highly effective. They can strengthen the mind and the body, and promote overall well-being. Among them is the Setu-Bandha Sarvangasana or the Bridge Pose, which may look a little complicated to a beginner, but once it has been mastered, the pose can provide immense health benefits. In this article, we discuss all about this interesting yoga asana.
According to Himalayan Siddhaa Akshar, an author, columnist and the founder of Akshar Yoga Kendraa, Setu-Bandha Sarvangasana is a yoga pose that finds its place in almost every yoga practice. “For beginners, it is a wonderful posture to strengthen the spine and improve back flexibility. For advanced-level individuals, it has immense therapeutic benefits,” the yoga and spiritual leader says.
He adds that in this posture, the body is in a supine position, with knees raised and bent, and legs shoulder-distance apart. With the hands grasping at the ankles, the hips are raised up to the knee level; the body is pushed towards the head. It involves active engagement of the glutes, too. This dynamic posture has tremendous benefits for the entire body.
Benefits The Spine And Back Muscles
This yoga pose is known to stretch the entire spine — it enhances flexibility, without putting too much pressure. It can also be performed with the hands supporting the waist and the back. In addition, it actively engages the lower and upper back muscles, and is, therefore, helpful in providing relief from back-pain.
Posture Correction
According to the yoga expert, the complete stretching of the spine and lifting of the pelvic area builds stability and alignment in the body, thereby helping with posture correction.
Strengthening Of Knees And Thighs
This asana strengthens the knee joints and thigh muscles by moderately putting pressure when held for a longer duration. It is a good practice for treating arthritis, or for people with weak knees, who cannot put complete body weight on the knees, the expert says.
Benefits For Women
This yoga pose helps to manage many female reproductive problems — from irregular menstruation, PCOD/PCOS, infertility, to fibroids, heavy menstrual bleeding and painful periods. It is known to strengthen the pelvic floor muscles, and stimulate and expand the reproductive organs, encouraging effective blood flow in the region.
Thyroid Function
When performed with correct alignment, it pushes the chest towards the chin, creating a lock at the neck, which stimulates the thyroid gland. This yoga pose is extremely helpful in improving thyroid function and enhancing hormonal balance.
Respiratory Health
The expansion of the chest and lifting of the hips provide active and enhanced flow of oxygen towards the lungs. When performed every day, this yoga pose can boost the functioning of the respiratory system, clearing blockages from the channels.
Boosting Nervous System Functioning
Holding the asana for a long duration and in correct alignment requires the mind to focus and stabilises the breath pattern. This calms down the nervous system, the yoga practitioner says, adding that it also helps in releasing stress and emotional tension from the hips and the spine.
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