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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

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Setu Bandhasana (Bridge Pose)

 

Benefits:

• Strengthens the back muscles

• Calms the brain, reducing anxiety, stress, and depression

• Opens up the lungs and reduces thyroid problems

• Helps improve digestion

 

How to do?

• To begin, lie on your back.

• Fold your knees and keep your feet hip-distance apart on the floor, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down.

• Inhaling, slowly lift your lower back, middle back and upper back off the floor; supporting your weight with your shoulders, arms, and feet.

• Keep breathing in and out normally for 3-4 rounds, feel the stretch of lower back, stomach, thigh and chest muscles.

• While breathing out gently come back to normal position. Repeat this for two to three rounds.

 

Caution: 

•  Avoid doing this pose if you are suffering from neck and back injuries.

 

I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

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Want to find out what are the things that you should know before you start? Click here

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Here is the video! 

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