Critical Elements of Setu Bandha Sarvangasana

To execute the pose:
1. Start by lying in Shavasana on the floor or mat.
2. Bend your knees and bring your feet in toward your body so that your fingertips touch your heels. Make sure that your shoulders are pulled back and downward.
3. Exhale and push your tailbone upwards.
4. Keep your thighs and feet parallel.
5. Clasp your hands together under your back to stretch out your shoulders.
6. Using your Bundhas, hold this position for about 5 breaths, then exhale and release.

This pose strengthens the gluteus maximus muscles and stretches out the shoulders. It also strengthens the thigh muscles.

I enjoy doing this pose because it stretches out my shoulders in ways that most stretches don't. it opens my heart center and I feel as if my chest is expanded to the world.

Setu Bandha Sarvangasana is also known as the Bridge Pose. Its meaning literally means "bridge lock" Setu meaning bridge, and Bandha meaning lock. Sarvangasana is a shoulder stand. Setu Bandha Sarvangasana is a preliminary pose to the shoulder stand.

links

http://www.yogajournal.com/poses/472

http://www.yogajournal.com/poses/480

http://books.google.com/books?id=U2qImNSLit4C&pg=PA157&lpg=PA157&dq=setu+bandha+gasana&source=bl&ots=qzywPqlGEQ&sig=DF3fUew6GYmOlu2yCiyBXfQ8yDI&hl=en&ei=e8PoSs3cJ5CqtgOV5ODWCA&sa=X&oi=book_result&ct=result&resnum=1&ved=0CAoQ6AEwAA#v=onepage&q=&f=false

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rabinov
12:30 A