Bridge – Setu Bhanda Sarvangasana
FULL BRIDGE
HALF BRIDGE
Lie on your back with the knees bent and the heels as close to the sitting bone as possible.
To perform Half Bridge grab the ankles and inhaling lift the hips up. Hold the  position breathing, then release.
To perform Full Bridge place the hands flat on the floor at the level of the head, next to the ears, and in the inhalation bring the body up, as shown in the photo. Hold the position breathing then release.
Benefits:
- The bridge pose it’s used to relive stress, anxiety, mild depression, menopause symptoms, menstrual discomfort (when performed with support), fatigue, back pain, headaches and insomnia.
- It’s been used therapeutically to treat asthma, high blood pressure, osteoporosis and sinusitis.
- The Bridge pose stretches the chest, neck and spine. It calms the brain, improves digestion, relieves tired legs, and stimulates the abdominal organs, lungs and thyroid.