Postura del Puente
Setu Bandhasana
SAY-too bahn-DAHS-ah-nah
Una extension de espalda revitalizante que abre el pecho y fortalece las piernas.
Como hacer Postura del Puente
- Acuestate boca arriba con las rodillas flexionadas
- Coloca los pies separados al ancho de las caderas y planos en el suelo
- Presiona a traves de los pies para elevar las caderas hacia el techo
- Entrelaza las manos debajo de ti
- Manten los muslos paralelos y el pecho elevandose hacia la barbilla
Benefits
- Strengthens the glutes, hamstrings, and lower back
- Opens the chest, shoulders, and hip flexors
- Stimulates the thyroid and improves metabolism
- Reduces anxiety, fatigue, and mild depression
- Improves spinal mobility and flexibility
Muscles Engaged
Modifications
- Place a block under the sacrum at any height for a supported, restorative variation
- Keep arms by your sides if interlacing the hands strains the shoulders
- Place a block between the thighs to keep the legs parallel and engage the inner thighs
Cautions
- Avoid with neck injuries; do not turn the head while in the pose
- Use caution with shoulder injuries when clasping the hands
- Those with knee pain should check that feet placement is comfortable