SETU BANDASANA

SETU BANDASANA: SETU means bridge.BENIFITS:Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.
TECHNIQUE; Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. Interlock your fingers. and if you feel comfirt try to catch both ancles.
Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.slowly extend your both legs catch your back by your both hands.
Breathe and hold for 10-15 breaths.
To release: exhale fold your legs and slowly roll the spine back to the floor.