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Setu Bandhasana
Bridge Pose
Counterpose to sitting Best used study break.
Reference photograph supplied by the project owner
Prepare your base Set up on a firm, non-slip surface with the hands, knees, feet, or pelvis positioned securely.
Lengthen first Create length through the spine before beginning the backbend; avoid compressing the lower back.
Engage support muscles Gently activate the abdomen, legs, and upper back to distribute the movement.
Enter the pose Press through feet and keep knees aligned. Move gradually and stay within a pain-free range.
Open the chest Broaden across the collarbones and keep the shoulders away from the ears.
Protect the neck Keep the neck long and neutral unless the pose specifically calls for another safe position.
Breathe comfortably Breathe slowly and naturally Reduce the depth if breathing becomes strained.
Release with control Return slowly to neutral and rest briefly before repeating.
Avoid forcing range or holding the breath.
Avoid painful neck/back compression.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.