Sethu Bandhâsana or Bridge Building Posture

Rishikesh series

Setu Bandhasana or Bridge-building posture

Bend your knees, placing your feet on the ground at the width of your hips, arms along your sides, close to your body

Inhale and raise your pelvis by pushing upwards on your buttocks

Exhale to support your back with a conscious effort to articulate

Inhale, push your buttocks upwards, raising your pelvis

Exhale and support your back again, piece by piece, you can do it once or twice more at the rhythm of your breathing

Ideal variation for beginners or for people with a heavy back

Adjust the position of your feet, bringing your heels closer to your buttocks

Next lift, maintain your position, push your buttocks upwards, move your fingers towards your feet and interlock them, put support on your shoulders, arms arms and try to keep your knees parallel to your ankles, fingers, imagine you have something between them

Advanced variation, raise your right leg forward or upwards

Place your foot

Raise the left leg, place it

undo by letting go of the hands

Take a breath, vertebra by vertebra place the back, and stretch your legs to rest in savasana or you can also hug them on the chest to deeply relax the lumbar region