Hatha Yoga

SETHU BANDASANA – BRIDGE – All levels, with variations

SINGLE LEG LIFT

From the bridge position, perform a single leg lift. Lift one leg with an inhalation and lower the leg with an exhalation and repeat with the alternate leg.  Release hands and lower your hips to come out of the pose.

LEGS STRAIGHT

Bring legs and feet together in bridge position, and walk feet away until legs are straight. Hold for up to 30 seconds. Breathe normally. Come out of the pose by walking your feet closer to your body, release hands and lower hips.

HALF LOTUS BRIDGE

In this pose start from shoulder stand (Sarvangasana). Bend left leg and using your right hand, bring your left foot closer to your hip into half lotus.  Use the other arm to keep your balance.

While supporting your back with both hands, keeping the lotus pose, bring your right foot slowly to the floor into bridge pose. Keep the left knee horizontal to the floor. Walk the right foot away from the body. Hold up to 30 seconds.  Either kick back into shoulder stand, or lower the left foot to the floor and releasing hands, lower hips and then return to shoulder stand. Then repeat with the opposite leg. Go back to shoulder stand and hold for up to 30 seconds. Come out of shoulder stand and relax in corpse pose.

BENEFITS:

• Improves flexibility and strength of your spine.
• Strengthens the abdominal and lower back muscles especially when coming from shoulder stand and back into shoulder stand
• The legs are strengthened

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.

Vedanta is a religion of the heart.  – Sri Swami Sivananda