Crossing the bridge pose

Date: Feb 29, 2008

Bridge Pose (Setu Bandhasana) tones & strengthens the spine.
Laying on our backs (supine), with knees bent, feet parallel,
and arms at the sides, raise hips up during inhale.
Pose co-ordinates with breath. Attention to breath encourages
a flow of movement, physical stretching allows fuller breath.
Hold breath for several seconds while fully lifted upward.

Breathing out while moving our spine back down along the mat,
Bridge Pose lets our exhale find depth. Use Uddiyana Bandha
to contract the lower abdomen, slowly exhaling completely
while lowering back down. Hold at the bottom of the breath,
then release, allowing the in breath to rush down our spine.
Continue while each time letting the inhale travel further,
until the we can bounce it off of our pelvic floor.
This may be a revelation all its own.

Namaste,  :)ohn