SETU BANDHASANA --- BRIDGE POSE
LIE ON YOUR BACK AND PLACE YOUR FEET ON THE FLOOR, WITH YOUR HEELS BELOW YOUR KNEES. KEEP YOUR FEET HIP- DISTANCE APART. EXHALE, TILT THE TAILBONE UP, LIFT YOUR PELVIS, THEN PULL THE RIBS UP. INHALE AND LIFT CHEST TOWARD YOUR FACE. EXHALE AND PRESS DOWN THROUGH THE FEET. TILT THE TAILBONE UP MORE. RELAX YOUR NECK, FACE, EYES, AND BRAIN. IF YOU ARE NEW TO THE PRACTICE, SIMPLY REACH YOUR ARMS TOWARD YOUR FEET. TO INTENSIFY THE ACTION OF THIS POSE INTERLOCK YOUR FINGERS AND PRESS YOUR ARMS FIRMLY INTO THE FLOOR TO HELP YOU LIFT THE CHEST. BEGINNERS, HOLD FOR 5 TO 8 BREATHS; INTERMEDIATES, FOR 10 TO 15. BENEFITS AND EFFECTS:STRENGHTENS THE BACK AND THIGHS. OPENS AND RELEASES THE CHEST, HEART, AND LUNGS.