Wednesday, November 17, 2010

How to get in Setu Bandha Sarvangasana

Step 1: Lie down on the floor or preferably on a yoga mat or some type of padding for your neck. Bring you knees up by bringing your feet as close as you can towards your sitting bones so that your fingertips can touch your heels. Make sure that your thighs and feet are parallel.
Step 2: Take a deep breath and exhale, pushing your tailbone upwards. Make sure to press your feet and your arms into the ground driving you upwards.  Keep your butt tight and engage your quadriceps by pushing them upwards into your knee. Make sure that your legs don't open to far, try to keep them parallel.
Step 3: Roll onto the tops of your shoulders so that you open your hearts center and push it upwards. Clasp your hands on the ground underneath your pelvis, making sure that your arms are straight and engaged.
Step 4: Make sure that your knees stay over your heels and your thighs are completely engaged so that your legs are parallel to the ground. Slightly release your chin upwards so that it is not rolling into your neck. Engage all your muscles and make sure to keep opening up while lengthening and pushing your back upwards. As you push farther upwards, try to roll more onto the tops of the shoulders.
Step 5: Hold for however long you need but for beginners try anywhere from 30 seconds to a minute.

1 comment:

  1. Clasp your hands on the ground underneath your pelvis, making sure that your arms are straight and engaged. mindfulness

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