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 in supine position, with the thighs and knees together, hands to either side of the body. 
2. Raise the chest then bring the pelvis and hips upwards. 
3. Engage the buttocks and legs. 

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