Xxxiisetu Bandhasana Bridge

Setu=bridge

1. Inhale, bend knees, bring feet in towards buttocks, heels together, toes pointed outwards. Using elbows for support, lift chest off floor.

2. Exhale, tuck pelvis and lift hips upward, rolling head so that the balance is now on the head and feet. As you roll onto head straighten legs so that they are extended.

Drishti: 3rd eye.

Hold for 5-8 breaths.

Modified: instead of coming up onto head, keep knees bent and feet parallel, resting weight evenly on shoulders and feet (flat to floor). Lift pelvis upward and keep shoulders and feet on floor.

3. Exhale back down to lying on floor, bending knees open as you come out of the posture.

CHAKRASANA TO LYING DOWN.

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