Wonderful Your Bridge Pose in 6 Steps

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Subsequent in YOGAPEDIA 3 Strategies to Modify Bridge Pose
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Setu Bandha Sarvangasana
setu = bridge · bandha = developing or lock · sarva = all · anga = limbs · asana = pose

Benefits

Opens your shoulders and chest; strengthens your once more, glutes, and hamstrings; stretches your hip flexors and thighs; will enhance flexibility of your spine; calms your ideas

Instruction

1. Lie in your once more collectively along with your knees bent, ft flat, hip-width apart, heels instantly beneath your knees. Go away your larger arms on the bottom and bend your elbows alongside your ribs, pointing your forearms and fingers in direction of the ceiling. Flip your palms to face one another.

2. Press your elbows and shoulder heads down into the bottom, carry your chest, and convey your shoulder blades onto your larger once more, wrapping your outer arms in direction of the bottom. Preserve your gaze straight up.

3. Press into your ft and slowly ship your knees forward, wrapping your outer hips in direction of the ceiling; then carry your buttocks away from the bottom. Lengthen your tailbone in direction of the backs of your knees.

4. Straighten your elbows and interlace your fingers beneath you, drawing your shoulder blades deeper into your larger once more, defending the tops of your shoulders consistent with the underside of your neck.

5. Gently press the center of the once more of your head into the bottom. Broaden your collarbones and carry your chest, bringing your sternum in direction of your chin. Flippantly attain your chin away out of your chest, defending home between the once more of your neck and the bottom. Concurrently delay out by the use of your knees as you carry your sternum. Take numerous rounds of breath proper right here.

6. To launch, unlace your fingers and slowly lower your torso once more to the bottom.

See moreover Calming Backbend: Chatush Padasana

Stay away from These Widespread Errors

Don’t let your ft find yourself, which closes off the home in your low once more. As a substitute, maintain the outer edges of your ft parallel to the outer edges of your mat.

Don’t clench your butt cheeks or push your inside groins  in direction of the ceiling, which strains the low once more. As a substitute, hug your inside knees in direction of one another and launch your inside thighs down in direction of the bottom sooner than evenly lengthening your tailbone in direction of the
backs of your knees.

See moreover Be taught to Backbend Greater: Locust Pose

About Our Skilled
Teacher and model Meagan McCrary is a yoga coach in Los Angeles and author of Determine Your Yoga Apply: Exploring and Understanding Completely totally different Sorts of Yoga. To review further, go to meaganmccrary.com.