Sanskrit: Setu Bandhasana
set-oo bahn-DHAH-sah-nah
Benefits
3 Stretches spine, strengthens glutes and hamstrings
Stimulates lungs, thyroid and abdominal organs
Calms mind
Standard Cues
Lie on your back. Bend your knees and bring your feet near your buttocks, hip-width apart.
Rest your arms by your sides, palms down. With an inhale push into your feet to lift your hips. Reach your chest toward your chin.
Clasp your hands underneath you and tuck your shoulders under. Hold the pose and take slow, deep breaths.
Unclasp your hands, then exhale to lower.
Modification
Keep arms flat on the floor to lessen the stretch in the shoulders.
Short Cues and options
Align knees over ankles
Lengthen tailbone toward knees
Do not turn head
Bring feet hip width apart