Sethu Bandhasana (The Bridge pose)
A guide to Yoga Asanas, Sethu Bandhasana

Benefits - The Bridge pose helps build core and lower body strength and can also energise and stimulate the nervous system and endocrine system.

The pose is a wonderful way to open the front of the thighs and hips, ease tension in the shoulders and relieve tension in the lower back.

1. Lying on your back, bend both knees and place the feet flat on the floor. Legs and feet should be hip width apart and parallel.

2. Lay the arms alongside the body, palms facing down with fingertips touching the heels lightly. The area between the shoulder blades should gently lift from the ground

3. As you inhale, press down into the arms and shoulders to lift the chest fully. Do not clench your buttocks to lift up. Instead lift the body by moving your knees away from you as you press down into your heels to lift the spine upwards.

4. Breathe and hold for between 5 and 7 breaths.

5. Finally, to return to the resting position exhale and slowly roll the spine back to the floor.

These postures are intended for use in conjunction with teaching from a suitably qualified Yoga teacher. Please ensure you seek advice from a qualified practitioner before starting Yoga.

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