Sarvangdsana also called Uttana Mayiirasana

TEN*

Setu means a bridge and Setu Bandha means the formation or construction of a bridge. In this position, the body is arched and supported on the shoulders, soles and heels. The arch is supported by the hands at the waist.

Ut means intense and tan means to stretch. This asana resembles a stretched peacock (Mayura), hence the name.

TECHNIQUE

1. Do Salamba Sarvangasana. (Plate 102)

2. Rest the palms well on the back, raise the spine up, bend the knees (Plate 119) and throw the legs back over the wrists to the floor. (Plate 120) Stretch out the legs and keep them together. (Plate 121)

3. The whole body forms a bridge, the weight of which is borne by the elbows and the wrists. The only parts of the body in contact with the ground will be the back of the head and neck, the shoulders, the elbows and the feet. Stay in the pose from half a minute to a minute with normal breathing.

4. It is possible to lessen the pressure on the elbows and the wrists by stretching the spine towards the neck, keeping the heels firmly on the ground.

2. Stretch the crossed legs vertically up, move the knees doser to each other and the legs as far back as possible from the pelvic region. (Plate 122)

3. Stay in this pose from 20 to 30 seconds with deep and even breathing.

2. Stretch the crossed legs vertically up, move the knees doser to each other and the legs as far back as possible from the pelvic region. (Plate 122)

3. Stay in this pose from 20 to 30 seconds with deep and even breathing.

effects

This asana gives the spine a backward movement and removes the strain on the neck caused by the other various movements of Sarvangasana.

A healthy and flexible spine indicates a healthy nervous system. If the nerves are healthy a man is sound in mind and body.

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