SETU BANDHA SARVANGASANA
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.