SETUBANDHĀSANA (THE BRIDGE POSE)

DHANURĀSANA (THE BOW POSE)

Setubandhāsana is a gentle back bend with similar benefits as the shoulder stand, as in both poses one finds a slight compression in the throat. This pose can be done by anyone as contra indications are minimal.

Start by lying down on your back. Bend the knees and place the feet close to the buttocks, hip distance apart. Feet are parallel to each other. Grab hold of the ankles with your hands and gently tuck the shoulders under. Inhale and lift the hips up. Press the feet firmly down into the ground, raising the hips higher up and pushing the chest towards the chin. Draw the chin slightly away from the chest and relax the throat. Imagine pressing the knees into an invisible block, thereby engaging the thighs and buttocks. Stay here for 10 to 15 breaths, and lower down on an exhalation.

As a variation to this posture you can lift the hips up and interlock the fingers under your back. Tuck the shoulder under and squeeze the shoulder blades together. Another option is to support the back with your hands. Bring the thumbs on the inside and the fingers on the outside. A more challenging variation would be to lift your right leg up in the final pose, stretching it up towards the ceiling, and then repeating on the left side.

One of the benefits of this posture is that it strengthens the back. It helps in posture correction and bringing the shoulders back. It stimulates the thyroid gland which helps to balance hormones. This posture is also good for toning the female reproductive organs and helps to relieve menstrual discomfort