Setuasana

Exercise-80: Setuasana (The bridge pose)

• Sit with the legs stretched forward.
• Place the palms on the ground to the side, about one foot behind the hips.
• The elbows should be straight, the fingers pointing backward and the torso slightly reclined.
• Raise the hips and stretch the mid-section up­ward. Bend the head back.
• Place the soles of the feet flat on the ground.
• The legs should be straight.
• After a comfortable time in the final position lower the hips to the ground.
• Practice a maximum of 10 times.

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Breathing-

• Inhale while seated.
• Retain your breath while raising, holding and lowering the body.
• Exhale while returning to the ground.

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Concentration-
On the back and abdomen.
Benefits-
This asana tones the lumbar region of the spine and the Achilles tendon behind the ankles.

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Backward Bending Asanas