Bridge (Setu Bandha Sarvangasana)

Here are useful signs to practice Bridge (Setu Bandha Sarvangasana) correctly and safely

  1. Begin on the back with the knees bent and the feet grew under the knees
  2. Place the feet hips range apart and also parallel, with the knees also hips range apart
  3. Notification the natural curve of the neck– the area between the cervical back and the flooring
  4. Notification specifically that the base of the neck, cervical vertebra 7 (C7) is not in call with the flooring
  5. Maintaining the all-natural curve of the neck is an important element of the present that usually gets shed when the shoulders are dragged down as they are tucked under
  6. To remedy this tendency, shrug the shoulders a little closer to the ears– observe how this softens the trapezius muscular tissues at the base of the neck and stresses the cervical curve
  7. Pushing down with the feet, lift the hips without allowing the knees splay apart
  8. Intertwine the fingers underneath the back, then carefully roll the external shoulders as well as arms under without pulling the shoulders away from the ears
  9. Weighing down with the shoulders, inflate the top body (see to it C7 is still lifting away from the flooring) raising the shoulder blades as well as thoracic right into the chest
  10. As soon as in the present, rotate the inner upper legs down while directing the flesh of the buttocks towards the rear of the knees
  11. Without raising to feet, isometrically move the heels towards the hands to involve the hamstrings and raise the hips any type of amount much more
  12. Use breathes out to push down with the shoulders and also feet; usage breathes in to raise the hips and breast
  13. Hold for anywhere in between 5 breaths as well as a minute, after that launch back to the floor

Original source: https://www.yogajournal.com/videos/bridge-cues