Bridge Pose / Setu Bandha Sarvangasana
Step by step instructions:
Lie on your back, arms next to the body palms down. Bend your knees and place your feet flat on the floor, close to the buttocks, hip width apart.
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, but not the chin to the breastbone.
Firm your tailbone in towards the pubic bone and your pubic bone moves slightly towards the belly.
Actively bring the knees out in front of you, to keep the lower back extended. Keep the knees over the ankles.
Your buttocks are firm but not clasped.
Your hips are lifted as high as is available to you with these principles in place.
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.
You lift the breastbone up towards the chin as high as possible.
you can take between the 5 and 15 breaths in this pose.
To come out, release the arms and lower the hips down to the floor on an outbreath.
Click on Setu Bandha Sarvangasana to learn about the benefits of this pose.