How to Help the Bridge Pose Yoga in Arthritis (Setu Bandhasana)

5 easiest step yoga for joint pain


  • To begin, lie on your back.
  • Fold your knees and keep your feet hip-distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
  • Keep your arms beside your body, palms facing down.
  • Inhaling, slowly lift your lower back, middle back, and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  • If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
  • Keep breathing easily.
  • Hold the posture for a minute or two and exhale as you gently release the pose.

Benefits of the Bridge Pose Yoga in Arthritis (Setu Bandhasana)

  • Strengthens the back muscles
  • Relieves the tired back instantaneously
  • Gives a good stretch to the chest, neck, and spine
  • Calms the brain, reducing anxiety, stress, and depression
  • Opens up the lungs and reduces thyroid problems
  • Helps improve digestion
  • Helps relieve the symptoms of menopause and menstrual pain
  • Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

How To Do Cat Stretch Pose Yoga in Arthritis (Marjariasana)

  • Come onto your fours. Form a table such that your back forms the tabletop and your hands and feet from the legs of the table.
  • Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.
  • Look straight ahead.
  • As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
  • Hold the Cat pose and take long, deep breaths.
  • Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
  • Hold this pose for a few seconds before you return to the initial table-like stage.
  • Continue five or six rounds before you come out of this yoga posture.
  • When you do the movement slowly and gracefully, its effect is more powerful and meditative.

Benefits of Cat Stretch Yoga in Arthritis (Marjariasana)

  • Brings flexibility to the spine
  • Strengthens wrists and shoulders
  • Massages the digestive organs and improves digestion
  • Tones the abdomen
  • Improves digestion
  • Relaxes the mind
  • Improves blood circulation

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