Posture du Pont
Setu Bandhasana
SAY-too bahn-DAHS-ah-nah
Une flexion arriere revitalisante qui ouvre la poitrine et renforce les jambes.
Comment faire Posture du Pont
- Allongez-vous sur le dos, genoux plies
- Placez les pieds a la largeur des hanches, a plat sur le sol
- Appuyez a travers les pieds pour soulever les hanches vers le plafond
- Entrelacez les mains sous vous
- Gardez les cuisses paralleles et la poitrine soulevee vers le menton
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