School of Yoga explains sethubandasana (bridging pose)

Sethubandasana technique:

• Sthithi (starting) position: Lie down on the back. Keep hands at the sides.
• Keeping knees together, fold them knee and bring feet close to buttocks.
• Try to hold ankles with the hands.
• Using lower back and shoulder, lever upwards to reverse-stretch the lower back.
• Keep the back in even tension.
• Maintain oordhva-drishti or gazing at the ceiling or sky.
• Maintain shallow breathing. Hold 10 to 30 counts.
• Slowly, release pressure on the back, straighten up and bring hands to the side.
• Breathe deeply. Once is enough.

Sethubandasana benefits:

• This exercise is excellent for toning up muscles of the lumbar and thoracic area – lower and middle back, shoulders, upper and lower thigh muscles.
• Excellent for lower back pain as it tones and strengthens all the muscles in the lumbar region.
• Improves and tones all the sympathetic and parasympathetic nerves.
• Helps in stabilising menstrual issues.

Sethubandasana contraindications:

• People with back problems should attempt this asana after first consulting a physician.
• People with lower back problems must perform this asana only under supervision of a physician.
• Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on sethubandasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, 

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi, 

• People with cardiac ailments should do this exercise slowly because of the aerobic nature of the asana.