Bridge Pose Setu Bandha Sarvangasana Tutorial with a Visitor

Welcome to lotusfloweryoga videos. In this video we are going to do Bridge pose. So if you have a block or a book then just taking a block or book and having it near by. So we are going to set ourselves up. So taking yourself onto your seat on your mat. You are wanting to check your feet, that they are hip width in distance. You want the knees to come directly ontop of the ankles, so you have to watch out for this happening, the knees coming over the ankles, you kind of want the knees to be ontop of the ankles. And the just take yourself down onto your back. So again normally you can take your hands and have the finger tips so they actually touch the heels. So just drawing your shoulders down and away from your ears. Just taking the parms so that they are on the floor. And just taking your block, we are just going to place the block this width (thin width) between the knees and that is a good indication as to where your hips are hip width in distance. So just sending your palms down again, drawing your shoulders away from your ears and finding that length in your neck and then you are going to take the parms towards each other bring the fore arms up facing each other. So just for a few rounds we are going to work with getting the chest up towards the chin. So when you are ready just finding that natural curve that rests in the spine, all you are going to do is puff, like you are a bird puffing up the chest to the chin. Rather than moving the chin to the chest its the chest to chin. So we are not scrunching in the neck but we are keeping it nice and long. And then from here you are going to allow yourself to take the knees and squeeze into your block and inhale take the hips up. So again moving from the hips up, chest to chin and then gently allow yourself to massage the back all the way back down. So its coming all the way back down. And just one more of those. So we are coming up on an inhale, puffing the chest first inahle, sending the chest up, using the arms, using the upper arms pushing in, push through the heels, squeeze into your block. Just a few more breaths here allowing that opening into your chest. And then melting down again. So next variation we are going to send the parms down and again your are going to keep your block inbewteen your knees. And again, now we have got an idea of where the chest needs to go when we are coming up from the lower base and curling up through the spine we can now see if we can get that height all the way up into the chest. So a nice deep inhale, exhale draw your belly down, we are going to curl up from the lower base, winding the spine all the way up and seeing if you can use the palms/ hands/heels to send you high up. Squeeze into your block find your breath. Keeping your neck long. So its always chest to chin. One more breath. Melt it all the way back down. Ypu can always try that without your block aswell. So just giving it a go without your block. So again keeping them knees, so now you are keeping you knees directly up with out them flooping out to the side. But if you are prone to lapsing in the knees then a block is really good for supporting. So again nice deep inhale curl it all the way up, find each colume of the spine send yourself up, chest to chin. Finding some nice deep breaths here. Again keep moving the shoulders back. And obviously when your comfortable lifting the chest to chin then you can take that clasp underneath and draw the shoulders under. And again keep the breath moving into the body. Finding your breath. And when you are going to release, release the hand and curl yourself all the way back down. Take a breath, brind knees into chest. Take a rock from side to side. Hope that helps if you need any more tips on that the do leave a comment. Do subscribe Thanks fo watching guys, bye