SETU BANDHASANA (bridge pose)

SETU BANDHASANA (bridge pose) is a supine back bend and inversion that awakens the heart and throat chakra.

Starting from SAVASANA (corpse pose), bend both knees and place your feet flat on the floor.

The feet are about hip distance apart with the heels as close as possible to your sitting bones. 

Keep your arms alongside the body with the palms facing down.

Exhale the breath, inhale and on the next exhale engage your legs and start lifting the pelvis off the floor.

Interlace your fingers behind your back, clasping your hands together in a fist. 

Walk the shoulders under towards one another and press your arms into the floor.

Keep lifting pelvis and sternum and stay in the pose for five breaths.

On an exhale slowly start to lower the upper, middle and lower back to the floor.

Place your feet mat width apart and windshield wiper your knees from left to right to release any tension you might feel in the lower back.