Path-Of-The-Heart YOGA

BRIDGE  Setu Bandhasana

Lie on your back with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet close to your buttocks.		3 - Interlace your fingers and press your hands toward your feet, walking your shoulder blades closer together. Allow your chest to open.
1 - Press the soles of your feet downward.		4 - Press downward through the tops of your shoulders
2 - Bring up the squeeze and press your pubic bone upward. Allow the pressing to lift your hips. Feel your weight shifting to your shoulders.		5 - Expand your chest by pressing out through your chest points. Hold the posture. Be aware of your breath.
To come out of the posture, release your hands and allow your spine to roll down, using the squeeze to control your descent.
Benefits: - Increases flexibility in your spine and shoulders. - Strengthens the muscles of your abdomen and thighs during the holding.