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HATHA YOGA - LESSON 1

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Pose 2 - Sethu Bandhasan (Bridge Pose)

While still in the shoulder stand position slowly, keep your hands on the kidney area of the back, lower the legs towards the floor and lift the pelvic region as high as possible while still remaining comfortable.

Hold as long as you still love to do this pose. You may find it difficult to go directly from the shoulder stand to the bridge pose, but you should practice it like this.

When you go into the bridge pose, bring your legs as far forward as you can hold them. Then as the lumbar region becomes more supple, the legs will fall more easily. This will help to strengthen the stomach and lower back muscles - which soon will be strong enough to lower the legs all the way.

Visualize light where the tension is greatest.

Let's move on to:

1. The Introduction to Hatha Yoga Lesson 1

2. Pose 1: Sarvangasan (The shoulder stand)

3. Pose 2: Sethu Bandhasan (Bridge Pose)

4. Pose 3: Kama Peedasan (Ear-Knee Pose)

5. Pose 4: Swing Pose

6. Pose 5: Padmasan Pose (Lotus Pose)

7. Pose 6: The Relaxation Pose

Return the very beginning of lesson 1.

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