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Monday, 18 February 2019

Bridge Pose (Setu Bandha Sarvangasana)

This rejuvenating backbend gives a great stretch to the spine and thighs.


How to do:
  1. Lie on the back.
  2. Bend the knees a little and keep the feet flat on the floor, hip-width apart.
  3. The knees and ankles must be in a straight line.
  4. Place the arms in a resting position beside the body with the palms downwards.
  5. Take a deep breath and lift the lower, middle and upper back off the floor.
  6. Balance the body in a way that the arms, shoulders, and feet support the body weight.
  7. Keep the buttocks tight.
  8. Have the fingers interlaced and hands pushed to the ground to help lift the torso higher.
  9. Let your child hold this posture for as long as they are comfortable while breathing slowly.
  10. Exhale and release.
Benefits: Stretches and opens the shoulders, thighs, hips and chest portion; strengthens the back and hamstrings; increases the flexibility of the spine
Caution: If your kid faces difficulty in making the pelvis lift from the floor, slide a sturdy bolster under their sacrum to rest their pelvis. In case of any neck or shoulder pain, take assistance from a professional to hone the steps.
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