Technique:

1. Lie with your back flat on the floor. Place your arms beside your body and press your palms on the floor.
2. Keep your feet together and point your toes forward.
3. When you are ready, inhale, raise your hips above the ground with your feet firm on the floor, place your palms on your hips and keep your elbows at 90˚ to the floor.
4. Make some minor adjustments and try to lift your hip as high as possible, bringing your chest nearer to your chin.
5. Lengthen your neck and keep it flat on the floor. Breathe evenly.

Variation: - ardha sethubandhasana (bridge with one leg raise)

1. Follow the above instructions from 1 – 5.
2. Inhale, gradually lift one leg off the floor and towards the ceiling, straightening it. Your hips should remain lifted.

Getting out of the pose:

1. Exhale, release the palms on the floor and slowly lower down your hips.

Benefits:

1. Stretches the spine and cervical region. Tones the legs, buttocks and the wrists.
2. Increases flexibility of the body.
3. Opens the chest therefore increasing the lung capacity.

Chakra stimulated and which has to be concentrated on:

Manipura chakra which is situated in the spine behind the navel.

Cautions:

1. Those suffering from back and neck aches should be careful not to overstrain.
2. Do not turn your head to the side as it will injure your neck.

Counter Pose:

Paschimottanasana