How to perform the bridge pose through harmonious bending - a variant of the SETU-BANDHASANA posture
Even though the yoga posture, SETU BANDHASANA (Bridge pose) presented on our website is quite difficult, even for an advanced practitioner, there is an easier option that is available to any practitioner. This is called ARDHA SETU BANDHASANA - "Half-bridge pose" or as we shall see below, "Bridge pose achieved through harmonious bending."
Etymologically, ARDHA SETU BANDHASANA translates into semi-bridge position because ARDHA means "half", SETU means "bridge" and BANDHA means "contraction".
Method of execution
To complete the posture it is enough to bring the right foot next to the left one. The harmonious bending movement is achieved by stretching the legs out in front, placing them apart from the trunk. The soles of the feet must be flat on the floor. Then we continue to breathe easily, without forcing ourselves in any way, for about 30 seconds. At first, we will tend to breathe in a rapid pace, according to the intensity of this asana, but along the way we will relax into this posture.
In the order of asanas, this position follows immediately after SARVANGASANA. This posture does not require to be held for long, which is one of the reasons that can be easily integrated into daily practice.
Finally, we remain seated on the floor and perform a short relaxation, realizing the benefits of this asana.
Common mistakes in performing this posture:
One of the most common mistakes is the wrong positioning of the hands on the hips. If they are placed too far from the pelvic area and if your hips are not flexible,
your fingers and palms will hurt.
This asana is prohibited for persons suffering from lumbar lordosis.
This asana improves the suppleness and flexibility of the spine and facilitates the achievement of other asanas like CHAKRASANA (back wheel position).
From a medical standpoint, it effectively acts on the nervous system of the sacral parasympathetic. The parasympathetic system provides control of the genital organs and urinary tract. ARDHA SETU BANDHASANA gives and ensures the health and proper functioning of these organs, which is extremely important, not only sexually, but also in terms of hormones. By beneficially and harmoniously stimulating the sexual hormone secretion, this asana works indirectly on the whole body and that is why this asana is unique in terms of the regeneration of the body.