Sanskrit name: Setu Bandhasana
Related Chakra: Manipura or Solar Plexus Chakra
Chakra chant: RAM
Benefits: Thighs, buttocks, abdominal muscles, tones abdominal organs, hips, thyroid gland, regulates metabolism, nourishes the brain
How to:
Lay on your back and bend both of your knees so that your feet are near your buttocks. Legs are hip distance apart.
Arms are by your sides.
Back of your head is on the floor, gaze is upward. Do not tuck your chin.
Shoulders are back and down your back body.
Inhale, push your feet firmly in the earth and lift your hips up. Chest moves towards chin.
Clasp your hands underneath your buttocks and move your shoulders downward.
Hold the pose for 5 - 7 breaths.
To come out, unclasp your hands and move your arms by your side.
Slowly bring your back and torso towards the floor, one vertebra at a time.
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