– setu = dam, dike, or bridge bandha = lock
Lay on the floor place a thickly folded blanket under your shoulders to protect your neck if necessary. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
Exhale pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs. You can use a block as support place on you lower back.
Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso. Lift the pubis toward the navel.
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Once the shoulders are rolled under, be sure not to pull them forcefully away from your ears, which tend to overstretch the neck. Lift the tops of the shoulders slightly toward the ears and push the inner shoulder blades away from the spine.
|· Stretches the chest, neck, and spine· Calms the brain and helps alleviate stress and mild depression
· Stimulates abdominal organs, lungs, and thyroid
· Rejuvenates tired legs
· Improves digestion
· Helps relieve the symptoms of menopause
· Relieves menstrual discomfort when done supported
· Reduces anxiety, fatigue, backache, headache, and insomnia
· Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
More Advanced Bridge Poses
This position is an advanced Bridge pose on elbows with your head hanging.
This is another advanced Bridge pose with your right leg up .