Setu Bandhasana Bridge Pose

Foundations of Posture:

Begin on your back and bend your knees so your feet stand on the ground.  Legs and feet are hips width apart and parallel. Arms are along side your body.  Begin by turning your palms upward and walk your shoulders in close to your spine (area between your shoulder blades should be lifted off the ground). Keeping this opening in your chest and your upper arms "cork-screwing" away, turn just your palms down and close into the body. On the inhale, press down into your feet and hands and lift the hips up by reaching your knees away from your heart as your waistline lifts up. Throat is open and soft and chest rises - press the center of your skull into your mat. Fix your gaze to watch the breath rise and fall in the chest. To deepen the stretch, interlace your fingers behind your back and press the pinky-side of the hand down in to the ground (arms are straight). Note: Do not clench the buttocks to lift up - this crushes the sacrum.  Instead feel a lifting by moving your knees away from you as you press down into your heels to lift the spine upwards. To release: Gently lower one vertebrae down at a time like a pearl necklace being set down on a table - one pearl at a time.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.