Yoga_Journal_-_June_2016_

34

june 2016

yogajournal.com

YOGAPEDIA

practice well

Setu Bandhasana (Bridge Pose)

Benefits

Strengthens your back body, from the hamstrings to the upper back muscles;

opens and lengthens your chest, psoas, and quadriceps muscles

Instruction

Lie on your back, with your legs bent and your feet hip-width apart. Press down with your feet,

shoulders, and hands and slightly lift your bellybutton, creating a small backbend in your spine.

Do not initiate the action by tucking your pelvis or leading with your tailbone. Continue pressing

into your arms and feet to lift your bellybutton into Bridge. Then rock from side to side and tuck

your shoulders and upper arms underneath you. Interlace your fingers and ground down again

with your arms. Relax your jaw and let your chin fall away from your chest, keeping your throat

open and soft. Hold for 3–5 breaths before exhaling to release your hands and come down.

Continue to open

your chest and

shoulders, and

start to strengthen

your legs in these

prep poses for

Camatkarasana.

Matsyasana,

page 31

Matsyasana

modifi cations,

page 32

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