The Yoga posture of the month is “Bridge” (Setu Bandhasana). This posture is beneficial for strengthening the whole backside of the body known as the extensor chain. The positioning of the posture aids in bringing the spine into the back and developing better posture and alignment through the thoracic spine as well as affects the kidney region squeezing out toxins and stimulating the adrenal glands. The bridge opens the Heart chakra.
 Level One
To start lay on the back with the knees bent and the heels of the feet directly under the knee joint and hip width apart. Place the arms to the side of the body with the palms facing down, press the shoulder downward and length through the crown of the head. Inhale and press into the floor slowly lift the hips up leading with the hip bones. Connect the inner thighs and squeeze the gluts. Hold and breathe fully into the posture.
Level Two
From the bridge position in level one, tuck the shoulders under and interlace the fingers together. Press the shoulders and back of the arms down into the floor and extend the hands towards the ankles. Continue to press up into the pelvis and sternum and out through the crown of the head. Breathe fully into the posture.
To release inhale and let the hands go, open up through the shoulder blades and slowly peel the spine down to the floor on the exhalation. Finish by bringing the knees to the
Written by:
Tracy Cipryk,
Fitness and Lifestyle Consultant.
www.tracycipryk.com
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