Setu Bandha Sarvangasana
Lie on your back with your knees bent and your heels close to your buttocks. Keep the soles of your feet flat on the ground.
Place your hands on the ground with your arms straight and at your sides.
Make sure your head and back are in a straight line.
Inhale and press your feet and arms into the ground as you raise your hips until your thighs are almost parallel with the floor.
It will feel like you are peeling your vertebrae off the ground one at a time until the weight is evenly distributed between your feet and shoulders with your chest raised towards your chin. Keep your legs parallel.
Exhale and slowly return to the starting position or walk your feet towards you and try to grab your ankles and hold the pose for a static stretch.
For extra support: Place your hands on your lower back with your elbows and upper arms on the ground. Thumbs should be at the sides of your waist while the fingers support the lower back.
- Strengthens thighs and buttocks.
- Strengthens abdominal muscles.
- Stretches front of hips, increases flexibility.
- Nourishes the thyroid gland with an increased blood supply.
- Keeps the spine loose.
Each yoga posture needs to be balanced with an opposing posture. If you bend the body one way in a posture, the next posture you do should bend it the other way. The counter posture is usually an easier posture than the first one and it can often take the form of a resting pose. Alleviate discomfort with a counter posture and hold it for just a third of the time as the first posture. For example, twists and side bends need to be countered by a symmetrical forward bend or rest pose.