Hatha Yoga Tip

Bridge – Setu Bandhāsana – Beginner and Intermediate

Bridge improves both the flexibility and strength of your spine. Steps 2-4 also provide an excellent tranining programme for strengthening your wrists. Relax afterwards in Corpse Pose.

Beginner
1. Lie on your back with your feet and legs about 50 cm (20 in) apart, your knnes bent and your feet flat on the floor. Place your arms by your swides, palms face down.
2. Catch hold of your ankles firmly, inhale, and push up your hips.
3. Release your hands and place them flat on your back, as close to your shoulderblades as possible. Point your fingers towards your lower back and place your thumbs on your sides. Breathe slowly and deeply. Continue with Step 4 or come out by releasing your hands and lowering your hips.

Intermediate
4. Come into the full pose by walking your feet farther away. Hold, for up to 30 seconds, breathing deeply. Come out of the pose by walking your feet back towards your body, and then release your hands and lower your hips.

When you know God, you know yourself, and when you know yourself, you know God, because God is not different from you. You are that God – Brahman. When you put that Self – Atman – outside, it becomes God. When you put that same God inside you, it becomes your Self. It is one and the same. – Swami Vishnudevananda

Never worry about what other people say or think. Do the right. Have a clear conscience and roam about happily. – Sri Swami Sivananda