Setu Bandhasana (Bridge Pose)

Setu Bandhasana opens the front body and strengthens the spine.  It helps improve the function of the pineal, pituitary, thyroid, and adrenal glands through increased blood flow.

To practice Setu Bandhasna, follow these steps:

1. Exhale lie flat on your back with you legs extended.  Draw your feet up about 1 1/2 feet towards your buttocks.  Place your feet in a duck foot position with your heels touching and the outer edges of your feet firmly placed on the floor.  Your feet are not flat on the floor.  You are using the outer edges of your feet to grip against the floor.  This grip of the feet is going to assist when lifting your hips.
2. Inhale press your elbows to the floor or grab the outer edges of your thighs to pull yourself up arching your back and lifting your head up and back so that the top of your head is on the floor.  Hold for 5 Ujjayi breaths.
3. Exhale release the pose.
4. Repeat steps 1-3 for 1-4 more repetitions. 

There are several variations of this pose. All variations contribute to the health of the spine and function of the glands.

Namaste,
Leslie Ottavi