Setu Asana - The Bridge

Starting Position: Sit with legs straight

Concentration: on the muscles of the back and the legs

Breath: coordinated with movement, normal breathing in the position

Repetitions: 3 times

Practice: Sit with the legs straight and place hands behind the body. The fingers point backwards. >Inhaling raise the upper body and pelvic area. The hands support the body’s weight. Allow the head to hang back relaxed. >Breathing normally remain in this position for as long as comfortable. >Exhaling return to the starting position.

Benefits: Recommended during pregnancy and also for menstrual and lower abdominal problems. Strengthens the muscles of the legs, hips, pelvis and also the back and arms. Therefore the exercise improves posture and counters a rounded back. Practice of this exercise regulates kidney and thyroid function.

Caution: This exercise should not be performed when there is pain in the wrists or elbow joints. Do not drop the head back if there is a cervical spine problem, a hyperactive thyroid, high blood pressure or dizziness.