Half bridge Setu Bandha Sarvangasana

13/02/2024 in Yoga #YOGA #instruction #exercise

Instruction Half bridge Setu Bandha Sarvangasana

Exercise description

Purpose: Back bend, symmetrical, from lying on your back. Performance instructions: Lie on your back. Bend your legs at the knees and bring your heels towards your buttocks. Leave your arms flat on the mat, along your torso, with the insides of your hands against the mat. Place feet with toes slightly inwards, heels slightly outwards. Roll your shoulders back so that they tuck slightly under your back and your chest widens. Push off the mat with your feet and upper limbs, tighten your glutes and lift your pelvis, straightening your hips. Leave your knees above your feet, do not extend them. To deepen the pose, bring the feet further towards the buttocks and grasp the outer ankles with the hands. In this variant, the heels are raised and the toes and bases of the toes are on the floor. In both variations, the chin comes very close to the sternum and the throat is completely tension-free.