SETU BANDHABANDHASANA SARVANGASANA --- 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. BEGINNERS,IF HOLDYOU FORARE 5NEW TO 8THE BREATHS;PRACTICE, INTERMEDIATES,SIMPLY FORREACH 10YOUR TOARMS 15.TOWARD YOUR FEET. TO RELEASE,INTENSIFY PLACETHE ACTION OF THIS POSE INTERLOCK YOUR UPPERFINGERS BACKAND ONPRESS YOUR ARMS FIRMLY INTO THE FLOOR,FLOOR THENTO YOURHELP YOU MIDDLELIFT BACK,THE ANDCHEST. FINALLYBEGINNERS, YOURHOLD LOWFOR BACK.5 KEEPTO 8 TUCKINGBREATHS; YOURINTERMEDIATES, TAILBONEFOR UP10 ASTO YOU15. GRADUALLYBENEFITS LOWERAND YOUREFFECTS:STRENGHTENS SPINE.THE BACK AND THIGHS. OPENS AND RELEASES THE CHEST, HEART, AND LUNGS.