(VISH-uh-muh PUH-duh go-muk-AHS-uh-nuh in EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-
nuh)
Modification: Arm 1: grabbing onto the foot of the opposite leg Arm 2: grabbing onto the opposite
arm
Pose Type: supine, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus One Hand to Ankle Tip Toe Bridge Whole Body
Pose
Ardha Baddha Padma Eka Hasta Kulpa Prapada Setu Bandha Sarvangasana
(UHR-duh BUH-duh PUHD-muh EY-kuh HUH-stuh KUL-puh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: heel up
Pose Type: supine, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS UP—ONE LEG EXTENDED TO THE SKY