Bridge Pose - Setu Bandha Sarvangasana (SET-too BAHN-dah)

Benefits: The bridge pose strengthens the spine and opens the chest. The pose also stretches the neck, chest and spine. It also reduces anxiety, stress and promotes mental clarity.

Steps to performing setu bandha:
• Lie flat on the ground. Bend your knees so your feet rest flat on the floor and as close to your sitting-bones as possible.
• With your arms flat at your sides, push your hips up with your feet. Keep your shoulders and head on the ground.
• Lift with your legs until your thighs are parallel with the ground. Push your sternum toward your chin.
• Hold for 30 seconds to one minute. Return to resting position by bringing your upper, middle and lower-back down, in that order.

Anatomical Focus: Abdomen, spine, thighs.

Cautions: Be careful not to over extend your neck while you are pushing up with your legs.

Tips/Hints: Beginners can place a block or foam roll under the sacrum when returning to their resting position. Advanced students can extend one of their legs out straight so that it is parallel with the ground. Hold this extension for the duration of the pose.

Preparatory Poses:
• Virasana
• Bhujangasana
• Urdhva Mukha Svanasana

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