Setubandha = bridge; Asana = Posture
From a supine position, knees are bent and placed on the floor a few inches from the buttocks, heels level with the fingertips. On an exhale, the lower back is pressed into the mat, tailbone is tucked. Pressing firmly through the feet, the torso is lifted up off the earth. Shoulders are rolled under the back one at a time to create a shelf for the spine. Hands are clasped underneath the back. Muscles hug around the bones from all four sides to support the knees. Weight is pressed evenly into the feet as the tops of the thighs are rolled slightly inward to align knees over ankles. Knees and chest press away from each other. The entire chest cavity expands and space is created between the ribs, expanding the breath and freeing the diaphragm.
Benefits of the posture:
- strengthens the back, buttocks, legs and feet
- opens chest, solar plexus and hips
- massages kidneys, thyroid and adrenal glands