Yoga Tribe Blog


Featured Pose February 2014: Setu Bandha Sarvangasana (Bridge Pose)

1-Lie on your back with your arms next to the body palms down.
2-Bend your knees and place your feet flat on the floor, close to the buttocks, hip width apart.
3-With the feet parallel to each other, press the upper arms into the floor, press your feet into the floor, inside and outside equally and begin to lift the hips up to the ceiling, moving your breastbone to the chin. 

4-Firm your abs and pull your belly in maintaining a flat spine.

5-Actively bring the knees out in front of you, to keep the lower back extended. Keep the knees directly above the ankles.
6-Your buttocks are firm but not clenched; hips are lifted as high as is available to you without discomfort. 

7-You can clasp your hands behind the back and firm the arms into the floor, shoulder blades are down along the spine. Make sure you keep your chin up a little to not flatten the back of the neck.
8-You can take between the 5 and 15 breaths in this pose.

9-To come out, release the arms and slowly lower the hips down to the floor on an out breath.

• Stretches neck, chest and spine
• Strengthens legs, upper back
• Improves digestion
• Reduces backache and headache
• Calms the mind, relieves mild depression
• Can help to open the sinuses

• Neck or shoulder injury


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