Bridge pose - Setu Bandha Sarvangasana

​Bridge pose is a back-bending asana helping you build flexibility in the lumbar spine. It also tones the legs and buttocks and opens the heart centre, therefore deepening the breath. 

1. Start by lying down on your mat with your knees bent, hip with apart and parallel to one another. Keep the soles of your feet on the mat, toes facing forwards and feet parallel to one another. 
2. Inhale and lift you’re your hips, but don’t squeeze the buttocks. The abdomen should be engaged during this movement. 
3. Exhale and continue to lift this time feeling your heart centre opening, by bringing your hands together under your torso also bringing your shoulder blades closer to one another. ** You can also place your hands on your lower back to help you push your hips up slightly. (as seen in the image)
4. Ensure that your legs remain in the same position, keeping them hip width apart. Imagine you are squeezing a yoga block in between your thighs, therefore the muscles in this area are engaged. 
5. Stay in this asana for about 5 deep breaths. 

Alternative - supported block option

Physical benefits:
Increases flexibility of the spine, particularly the lumbar spine.
Opens the chest, deepening the breath.
Tones the buttocks and legs

Therapeutic benefits:
Energises the mind.
Helps relieve symptoms of stress, anxiety and depression.
Stimulates the thyroid 

Energetic benefits:
Activates and balances Vishudi, the throat chakra
Activates and balances Mooladhara, the root chakra

Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back injury or surgery
Any back or neck injury
Heart problems