(SET-too BAHN-dah)
setu = dam or bridge
bandha = lock
Lie down on the mat, bend knees and set feet on the floor hip-width apart. As you lift the hips up, walk the shoulder blades towards one another and interlace the fingers. Push the tailbone upward toward the pubis, engaging the hamstrings and glutes. Arms press into the mat gently and extend long towards the heels to help stay on the tops of the shoulders.
Lift buttocks until thighs are about parallel to the floor. Keep knees directly over the heels and lengthen the tailbone toward the back of the knees. Lift pubis toward the navel. Chin lifts away from the sternum and shoulder blades firm against the back. Stay in the posture for 5-10 deep breathes and exhale as you roll the spine slowly down onto the mat.
Benefits: stretches the chest, spine and neck * calms the brain and helps alleviate stress and mild depression * stimulates abdominal organs, lungs and thyroid * rejuvenates tired legs * improves digestion * helps relieve symptoms of menopause * relieves menstrual discomfort * reduces anxiety, fatigue, backache, headache, and insomnia * therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Be cautious of the following: If you've had a neck injury, avoid this posture unless you are practicing under the supervision of an experienced teacher.
~ Thanks to YJ for helping me out this week as I didn't have a photo of me in bridge!
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