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63. Setu Banda Sarvangasana
Bridge Pose
1. Come to lie on the back.
2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.
3. Lift the hips up towards the ceiling.
4. Interlace the fingers behind your back and straighten the arms, pressing them down into the mat.
5. Roll one shoulder under and then the other.
6. Lift the hips higher.
7. Draw the chest toward the chin, but do not move the chin toward the chest.
8. Make sure the feet stay parallel.
9. Release the hands and bring the upper, middle, and then lower back down.
10. Rest, allowing the knees to knock together
1. Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
2. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
3. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
4. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.
5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
1. Stretches neck, chest and spine.
2. Strengthens legs, upper back.
3. Improves digestion.
4. Reduces backache and headache.
5. Calms the mind, relieves mild depression.
6. Can help to open the sinuses
7. Stretching exercise for hips, neck, spine, and chest strengthens the spinal muscles, hamstrings, buttocks and back muscles.
8. This pose helps in controlling the central nervous system, and acts as a remedy to depression.
9. It enhances digestive system and stimulates abdominal organs.
10. It gives relief to women suffering from menopausal symptoms.
11. The back-bend poses help reduce the headache and back pain.
12. Doing the pose before going to bed, can get you some sleep at night, even if you have insomnia.
13. Like many other poses, it also improves your blood circulation.
If you have neck injuries or problems do this asana with care. Dont move your neck from side to side and prevent your spine from jerking and never extend beyond your comfort level.
1. Lie down on your back in a straight position.
2. Place your hands besides your body and keep your legs straight.
3. Bend your knees a little in such a manner that your feet touch the ground. Keep little distance between both the legs.

Parirutha Janu Shrishasana
Ardha Matsyendrasana
Pincha Mayurasana
Ekapada Shayanadanda Ekahastha Mayurasana
Urdhwamukha Tittibhasana
Surya Namaskara
Ardha Chakrasana
Uttitha Hastha Padangustasana
Dhandayaman Ekapada Sikandasana

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