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Restorative yoga poses and hatha yoga stretches

English name: Bridge Pose
Sanskrit name: Setu Asana

Difficulty level: Basic

Technique

1. Sit in Dandasana, back straight, legs extended in front of you.
2. Bend your knees keeping you feet slightly apart.
3. Place your hands to the side and slightly behind your buttocks with your fingers facing backwards, outwards or forwards.
4. Make sure that you keep your arms straight at the elbows.
5. Inhale as you lift your buttocks up as high as possible, you can drop the head back to look at the wall behind you.
6. If possible straighten your legs one by one, pushing the complete sole of your feet into the ground and continue to push your hips and pelvis upwards.
7. Breathe normally as you hold the pose for 10 seconds.

Breathing

• Inhale to energise as you lift into the pose.
• Breathe normally in the final position.
• Exhale as you relax back to the ground.

Benefits

• Anatomical - Strengthens the shoulders and arms, back, abdomen and tights.
• Respiratory - Opens the chest for improved breathing and lung capacity.