Bridge Pose Setu Bandhasana

Bölge

Bacak

Hedef kas

Kalça (gluteus)

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Ön bacak, Bel (erektör), Baldır (gastroknemius)

Bridge Pose Setu Bandhasana nasıl yapılır?

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   The Bridge Pose Setu Bandhasana is a rejuvenating yoga pose that stretches the chest, neck, and spine, while also stimulating abdominal organs, lungs, and thyroid. It's suitable for people of all fitness levels, including beginners, and is particularly beneficial for those looking to relieve stress, alleviate symptoms of menopause, and improve digestion. People are drawn to this exercise for its ability to promote tranquility and calmness, improve circulation, and reduce anxiety, fatigue, backache, headache, and insomnia.

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   Bend your knees and place your feet flat on the ground, hip-width apart, ensuring your ankles and knees are in a straight line.

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   Slowly lift your back off the floor, starting with your tailbone, then your lower back and upper back, pushing your hips up towards the ceiling.

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   Keep your thighs parallel to each other and your knees directly above your heels, while pressing your shoulders and arms down to help lift your chest up.

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   Hold this position for a few breaths, then slowly lower your body back to the floor, starting with your upper back, then your lower back, and finally your tailbone.

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   İpucu: Engage Your Muscles: Engage your glutes and inner thighs as you lift your hips. However, avoid squeezing your glutes too tightly at the top of the pose, as this can cause over-tension. Also, keep your thighs and feet parallel to each other to prevent your knees from splaying out to the sides, which can lead to knee injury.

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   İpucu: Neck Position: Keep your neck relaxed and your gaze upwards towards the ceiling. Avoid turning your head to either side during the pose, as this can strain the neck.

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   İpucu: Use of Props: If you find it hard to maintain the pose, consider using a yoga block under your sacrum (the bony plate at the base of your spine) for