BOUND HALF WHEEL VARIATION

Sanskrit Name: Bada Setu Bandha Sarvangasana English Translation: Bound Bridge Pose Also Called: Bound Half Wheel

• Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
• Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
• With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
• Wrap your hands around your ankles. If you can't reach them, step your heels closer to your body. Rock your weight from side to side so you can pull your shoulders in and bring your shoulder blades closer together.
• Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
• Gently lower your bum back to the ground, and take a counter-pose by hugging your knees into your chest.