Setu Bandasana

This backbend can be challenging for some people although student looks very comfortable here. So if you prefer to lift and lower several times then do that instead.

Begin lying on your back with knees bent, soles of your feet on the ground and knees to the ceiling. Place your feet parallel to each other with heels right under your knees.

Place your arms by your sides, palms face down.
On an exhale, press your feet firmly into the ground. Lift your tailbone off the ground, then lower back, then mid back.
Press your knees forward, away from your hips.
Lift your chest toward your chin, and your chin away from your chest. You can interlace the fingers to help get an upward lift.
Keep your thighs parallel, gently hugging the inner knees toward each other.
Hold for up to one minute. To release, gently lower your hips back down to the ground.

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