New Delhi, March 4: As we age, our bodies often experience stiffness in the joints, back pain, fatigue, stress, and digestive issues. Gradually, our physical strength diminishes, increasing the risk of various ailments. However, regular yoga practice can significantly mitigate these changes and enhance overall health.
One effective yoga pose is Setu Bandhasana, commonly known as Bridge Pose. This asana forms a bridge-like shape with the body and is particularly beneficial for older adults. It is essential to pair this practice with a balanced diet.
The Ministry of AYUSH has highlighted its importance. According to them, this pose is excellent for strengthening the back, hips, and shoulders, balancing the thyroid, and reducing stress. Practicing Bridge Pose enhances spinal flexibility and improves digestive health.
Performing Bridge Pose is quite simple. Start by lying on your back on a yoga mat. Bend both knees and keep your feet flat on the ground, ensuring they are hip-width apart. Place your arms straight alongside your body with palms facing down. Inhale deeply and slowly lift your hips, lower back, and buttocks off the ground, ensuring your neck and head remain on the mat. Keep your thighs and feet parallel to each other. Hold this position for 20-30 seconds.
Gradually exhale and return to the starting position. Repeat this 3-5 times. Initially, practicing for 10-15 seconds is sufficient.
This pose gradually relaxes the body. Beginners may find it challenging at first, but regular practice will lead to increased flexibility.
Bridge Pose helps reduce stress, anxiety, and mild depression. Additionally, it activates the abdominal organs, improving digestion, and opens the chest to enhance lung capacity. It is also effective in alleviating menstrual and menopausal discomfort.
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