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Relaxing the whole body with Brückenpose (Setubandhasana):

How to make the bridge Pose: I like to think of the Pose Bridge (Setu Bandhasana) as a way to bridge the gap between mind and body. Physically, the feet and the head on the ground are grounded, but the heart lays sumptuously towards the sky. In softer backbend with many different options, this pose is a wonderful introduction to the advantages of back flexing / heart opening poses that increase relaxation, mental calm and a sense of rejuvenation.
Advantages of Pont Posture:

Bridge pose offers a great and beautiful for the top and front body – the chest, shoulders, neck, spine, front legs – and a reinforcement pose for the body back – back, buttocks and thighs. Bridge poses stimulates and massages the abdominal organs, which helps improve digestion. Since these acts constitute a gentle reversal, with the heart more than the head, it can soothe your brain and central nervous system, which promotes ease and relaxation in the body and mind. Practice this pose with caution if you have neck, knee or back injuries.
Bridge Pose Step by Step:

Start comfortably on the back in the supine position. Leave the back of the head and back of the shoulders to rest on the ground, and prevent the head from side to side as you pose this to protect your neck.
Bend your knees and place the soles of your feet flat on the carpet. Make sure that the feet are parallel and separated on the Hüftabstand and that your weight is spread evenly over the sole of both feet.
Go inside your feet until you can browse your heels with your fingers. Roots your feet deep into the ground.
On an inspiration, lift your hips up to the ceiling and start your shoulders to go with you. Intertwine your fingers and press your forearms into the mat to get more lift in the hips.

Note the tendency of the knee want to treat, if the hips hang up and fixed by the inner thigh without touching the buttocks. Tightening a block between the knees can be useful at the distance from the femoral hip to share and maintain in parallel.
Next to refining the pose by sliding your breast into your chin (not the chin on your chest!) Your coccyx, your face to relax, Extends to your feet, and perhaps the most important.
Hold the pose for five deep breaths.
On an exhalation, the staple of your hands let go, start, your shoulders to go in you and slow to roll on the floor, one vertebra at a time. Do not hesitate to bend your knees in your chest and wrap your arms around your legs for a well-deserved hug.


A restorative version laying bridges with a block or panel under the sacrum is a divine way of releasing the lower back, and can also help relieve menstrual cramps and discomfort.
Bridge laying is a good alternative for the full wheel laying (Urdvha Dhanurasana) at the time when you feel the energy or if you just start to work well with work on the full wheel.

If she feels that the fingers are below you, you can just your arms beside you with your palms down to squeeze to the ground, unlike the hands.knee in the chest, then prolonged leg extended up towards the ceiling. You can also do after you came with the balls of the feet to raise the hips up and bend the elbows (forearms perpendicular to the ground) to place your palms under your back (with fingertips, show pages ).