Setubandhasana

Meaning: Setu – bridge ; bandha – formation
                  In this asana, the body resembles a bridge

Procedure:
Lie on the ground with joined legs and hands beside the body. Bend the legs slightly at the knees and keep the feet such that both the heels should touch each other. Exhaling, put the palms beside the head and keep the crown of the head on the floor. Inhaling, raise the body to form an arch such that body weight is on heels, crown and feet. Cross the hands , keeping them on the chest and breathe normally a few times. Exhaling , lower the body , release the hands and head and extend the legs.

Benefits:

• Spine becomes flexible and healthy
• Affects the nervous system
• Strengthens the neck muscles
• Removes neck sprains

Limitation:
Woman should not practise during pregnancy and menstruation

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