Setu Asana, derived from the Sanskrit words “Setu” meaning bridge, and “Asana” meaning pose, holds historical roots in ancient yogic traditions. It symbolizes the bridge between the physical and spiritual realms, embodying balance and connection. Introduced in traditional texts, this pose reflects the importance of spinal strength and flexibility in enhancing overall well-being, making it a revered practice in the world of yoga.
Pose Description:
- Begin by sitting with legs stretched forward and palms on the floor, 30 cm behind the buttocks.
- Straighten the elbows, fingers pointing back, and recline the trunk slightly.
- Lift the buttocks, elevating the body while allowing the head to hang back and down.
- Aim to place the soles of the feet flat on the ground, keeping arms and legs straight.
- Hold the final position comfortably before gently lowering the buttocks to the floor.
Breathing Technique:
- Inhale in the starting position.
- Retain the breath while raising the body and holding the final position.
- Exhale while lowering back to the starting position.
Duration and Awareness:
- Complete up to 10 rounds, focusing physical awareness on the back and abdomen.
- Cultivate spiritual awareness in the Manipura chakra, enhancing the mind-body connection.
Sequence and Contra-indications:
- Ideal as a preliminary practice to chakrasana, Setu Asana contributes to overall strength.
- Avoid this pose if you have high blood pressure, heart disease, stomach ulcers, or weak wrists.
Benefits:
- Setu Asana shares similar benefits with chakrasana, providing overall strength and flexibility.
- Specifically, it targets the lumbar region of the spine and tones the Achilles tendons.
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