Ashtanga bridge (hold)

Setu Bandhasana (Ashtanga)

Yogahardtimedno equipment

Ashtanga's bridge: lying on the back with heels together and toes turned out, knees bent and open, arms crossed over the chest, the crown of the head is placed on the floor and the pelvis lifts until the legs straighten, the body arched between head and feet.

How to do it

1. Lie on the back. Place the heels together with the feet turned out to about 90 degrees apart; bend and open the knees so the outer edges of the feet press into the floor.
2. Arms along the sides, palms down. Press the elbows and forearms into the floor to lift and arch the upper back, and roll the head back so the crown rests on the floor; the pelvis is still on the floor.
3. Keeping the arch and the crown down, cross the arms over the chest: forearms resting on the sternum, each hand at the opposite shoulder, elbows close to the body.
4. Inhale: press the outer edges of the feet down and lift the pelvis until the legs are straight; weight on the feet and the crown of the head.
5. Hold; exhale and lower the pelvis by bending the knees, keeping the arch, then release the head.

Muscles worked

Supporting: lower back, traps, glutes, hamstrings, quads