Sethu Bandhasana – Bridge Pose

Also considered a beneficial backward bend, Sethu Bandhasana is also an inversion of the lower body, helping to strengthen and lengthen muscles of the lower body, activate and balance the lower chakras, and stimulate the endocrine system.

To Begin: From Corpse Pose (lying on the back) bend the knees and place the feet close to the buttocks sit bone-width apart. Second toe should face forward and outer line of the foot aligned with the long edge of the mat. Stretch the arms alongside the body and draw the shoulder blades towards one another to open the chest and bring strength into shoulders and arms.

The Pose: Exhale and draw the belly into the spine to support the lower back, then inhale and press into the feet to roll up one vertebrae at a time to create a straight line from the shoulders through the hips to the knees.

To Intensify: Continue to lift through hips and extend the front of the body to raise hips above the navel. Keep knees from straying apart by activating inner thigh muscles and/or placing a block between the knees. Think of lengthening both the front and back of the body simultaneously to avoid over-arching the back. Arms can remain at the sides reaching strongly into the ground, or interlock fingers to take chest stretch position for more intensity.

To Modify: Place knees wider apart for lower back or knee pain. Place wedges under the heels for tight calves/hamstrings. Do not place a support under the head in this pose, and do ensure that you do not put weight or strain on the neck. Breathing: Hold for 5 deep breaths, encouraging the breath into the front and back of the heart.

Focus: Gaze down the line of the body to release tension from the neck. Benefits: Strengthens thighs and buttocks, lengthens hip flexors, opens the front of the spine and stimulates the reproductive system and the endocrine system-particularly the elements in the lower body.

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