SETU BANDHA SAR­VAN­GASANA

Bridge Pose

Yoga Journal - - Practice Well -

BEN­E­FITS Strength­ens your legs and back to sup­port deeper back­bends; helps open your shoul­ders and neck

IN­STRUC­TION Lie on your back with your arms at your sides and your feet on the floor, knees bent, with feet di­rectly be­low your knees. On your next in­hala­tion, lift your hips off the floor. As your hips rise, reach your hands to­ward each other and in­ter­lace your fin­gers—or place your palms flat on the floor un­til your shoul­ders be­come more mo­bile. Breathe deeply and be­gin to gen­er­ate strong en­ergy in your legs. Ground your feet, and lift your hips. Squeeze your shoul­ders back to­ward each other, and use your legs to aim your ster­num to­ward your chin. This mo­tion should re­lieve stiff­ness in the back of your neck and shoul­ders. Keep your head com­pletely re­laxed, and hold for 8–10 breaths.

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