Setubndhasana

Setubandhasana:   
 This asana is to be done lying on the back. In this asana the shape of body becomes just like setu-bridge. Hence it is called Setubandhasana. The word setu bandha comes from the sanskrit word "setu" which means Bridge; and the meaning of bandha is lock or bind and asana means posture pose or seat. Pronunciation of setubandhasana is say-tuh-bun-dhahs-ana.

• Original Position : 

1. Keep both the hands near the knees lying on the back.
2. Keep legs near to each other, and palms touching each other and straight from knees.
3. Keep palms open to sky.

• Method :

1. Keep support with both the hands below waist. Upper-arm in between shoulder and elbow parallel to ground. Keep hands from elbow to wrist straight at right angle.
2. Keep support of hands below waist. Raise slowly back, waist, hip and both the legs from the ground. Don't bend knees keeps heels and palms on the ground, keep legs close to each other.
3. Thus the shape of the whole body becomes like setu. This is the last position of this asana.

• Points to bear in mind :

1. Beware while holding the waist with the help of palms of both the hands. Part of head and neck touch the ground.

• Benefits :

1. Practice of this asana give exercise to the bones of following : Joints of bones of shoulder, joins of bones of elbow, and of wrist, fingers, the whole spine, bones of hip of the waist, bones of knees and ankles.
2. this asana is beneficial to patients of Osteoporosis. 
3. Bridge pose gives strength to your back muscles.
4. It relieves the tired back instantly.
5. stretches chest, neck and spine.
6. Setu bandhasana opens up your lungs and reduces thyroid problems.
7. Gives calmness to brain, reduce the level of anxiety, stress and depression. improves digestion.
8. Good for women in menopause and menstrual pain.
9. Helpful in asthma, osteoporosis and sinusitis high blood pressure.
10. This yoga pose calms the brain and rejuvenates your tired legs.