Eka Pada Sethubabdha Sarvangasana


A great finishing posture for tired legs…

Eka Pada Sethubabdha Sarvangasana may be a preverbal mouth full to pronounce but it is a rewarding variation to ‘bridge pose’. This yoga position rejuvenates tired legs and it is one of the Prana Vashya™ Primary Series finishing postures.


How to get into the position

Start in Sethubabdha Sarvangasana (that is, lying down on your mat, on your back with your knees bent and your arms by your sides (so you can just about touch your heals with your middle fingers), inhale and raise your lower back, then your mid back and then your upper back. On the exhalation, bring your shoulders together and place your palms on your mid back to support the position. You should reduce the weight in the palms to zero. To get into the position, inhale and raise your right knee. Then, exhale and turn your upper knee in towards your forehead.


On each subsequent inhalation, try to lift your knee higher. On each subsequent exhalation, try to straighten your raised leg whilst pressing your lower foot to lift your chest high.


Do not try to look sideways or shift your neck whilst in the position.


Hold this position for five full breaths and repeat with the other leg.


Benefits

Eka Pada Sethubabdha Sarvangasana :

  • Opens chest, torso and hip flexors;

  • Stretches the chest, neck, shoulders and spine;

  • Strengthens back, glutes, legs and ankles;

  • Calms the body, alleviates stress and depression;

  • Stimulates organs of the torso, abdomen, and thyroid; and

  • Rejuvenates tired legs.

Contraindications

Avoid this posture if you have any serious neck issues.


Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™

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