Yoga bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Yoga bridge )

View Report

–

Name of exercise  Yoga Bridge
Other names of exercise Yoga bridge
Description of exercise Yoga bridge exercise, also known as Setu Bandhasana, is a popular yoga pose that helps strengthen and stretch the muscles in the back, hips, and legs. To perform this exercise, lie on your back with your knees bent and feet hip-width apart. Slowly lift your hips off the ground, pressing your feet and arms into the mat. Hold this pose for a few breaths, then slowly lower your hips back to the ground. This exercise helps improve posture, relieve tension in the back and neck, and increase flexibility in the spine. It also stimulates the thyroid gland and can help alleviate stress and anxiety. Regular practice of the Yoga bridge exercise can lead to a stronger, more balanced body and a calm mind.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with arms at sides, palms down.
  • Bend knees and place feet flat on floor.
  • Lift up buttocks and back as far as possible, keeping back straight.
  • Reach fingers to heels.
  • Hold, lower and repeat.

    • –

    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee
    Type of Muscles Latissimus Dorsi, Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthens core muscles
  • Improves spine flexibility
  • Relieves back pain
  • Increases hip mobility
  • Tones glutes and hamstrings
  • Improves posture
  • Calms the mind
  • Reduces stress and anxiety
  • Enhances balance and coordination
  • Improves overall body alignment

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Yoga bridge exercise, also known as Setu Bandhasana, is a popular pose that offers many benefits such as strengthening the back, improving flexibility, and reducing stress. However, there are certain situations where it is best to avoid this exercise. Firstly, if you have a recent or chronic injury to your neck, shoulders, or back, it is important to consult with a doctor or physical therapist before attempting the Yoga bridge pose. This is because the pose requires a significant amount of spinal extension, which can aggravate existing injuries. Additionally, pregnant women should avoid this exercise, especially in later stages of pregnancy, as it can put pressure on the abdomen and potentially harm the baby. If you have high blood pressure, it is recommended to avoid this pose or modify it by using props, as it can cause a sudden increase in blood pressure. Lastly, if you have any conditions that affect the wrists, such as carpal tunnel syndrome, it is best to avoid this pose or modify it to avoid putting pressure on the wrists. In general, it is important to listen to your body and avoid any poses that cause pain or discomfort. If you are unsure about whether or not to do the Yoga bridge exercise, it is always best to consult with a qualified yoga instructor or healthcare professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a yoga mat for cushioning
  • Warm up before starting the exercise
  • Keep your feet hip-width apart
  • Engage your core muscles
  • Avoid overextending your neck
  • Keep your shoulders relaxed
  • Breathe deeply and evenly
  • Avoid locking your knees
  • Do not force your body into the pose
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Multiple sclerosis
  • Back pain
  • Arthritis
  • Osteoporosis
  • Depression
  • Anxiety
  • Insomnia
  • Asthma
  • Heart disease
  • High blood pressure
  • Diabetes
  • Obesity

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articlePlank exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleReverse Namaste exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR