Half Bridge Pose (Ardha Setu Bandhasana)

Half Bridge Pose is commonly practiced after Plough pose, as a counter pose for the thoracic and lumbar vertebrae. It improves and complements the benefits of Shoulderstand and Plough Pose.

How to come into the pose

1. Lie down on your back, bend your knees, and bring your feet close to your hips. Keep your feet hip width apart and heels on the floor.
2. Place your hands by your sides, palms facing downward
3. Breathe in, push your hands into the floor, and slowly lift your hips up to the ceiling
4. Reach with your hands toward your ankles and bring your chest toward your chin.
5. Keep lifting your pelvis upward and back toward your head and breathe evenly.

Coming out of the pose

Place your palms flat on the floor and vertebra-byvertebra roll the back down toward the floor.

Benefits

Regular practice in a steady and comfortable manner within a balanced yoga asana program

• stimulates the Heart Chakra and therefore stimulates your heart, lungs, thymus, and lymph glands;
• stimulates your thyroid and parathyroid glands;
• slows heart beat and reduces blood pressure (if chest is raised high enough to press into the chin);
• stretches your spine in the opposite direction than in Shoulderstand and Plough Pose and therefore reverses the compression of the lumbar and thoracic regions;
• strengthens abdominal and lumbar muscles;
• rejuvenates and tones the legs and buttocks;
• stretches intercostals and can be therapeutic for asthma; and
• releases lower back tension and pain and rejuvenates tired back muscles.