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SETU ASANA
Setu Asana (bridge pose)
Sit with the legs stretched forward. Place the palms on the floor on either side of the body, about 30 cm behind the buttocks. The elbows should be straight, the fingers pointing back and the trunk slightly reclined. This is the starting position. Raise the buttocks and lift the body upward. Let the head hang back and down. Try to place the soles of the feet flat on the ground. Keep the arms and legs straight. Hold the final position for as long as is comfortable. Lower the buttocks to the floor.
This is one round. Breathing: Inhale in the starting position.
Retain the breath inside while raising the body and holding the final position.
Exhale while lowering to the starting position. Duration: Up to 10 times. Awareness: Physical - on the back and abdomen.
Spiritual - on manipura chakra. Sequence: As a preliminary practice to chakrasana. Contra-indications: This asana should not be practised by those
with high blood pressure, heart disease, stomach ulcers or
weak wrists. Benefits: This asana has similar benefits to chakrasana. It is
generally strengthening and, in addition, tones the lumbar region of the spine and the Achilles tendons.
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