Feel a strong connection into the feet. They are the foundation of this posture. Press firmly into the big toe mounds to keep the inner thigh muscles engaged. Make sure the femur bones are parallel to each other.

Encourage students to lift the pubic bone towards the navel to engage the lower belly, rather than lifting it towards the sky. Pushing the pubic bone up to the sky will cause the lumbar spine to tighten and, if performed repeatedly, may cause lower back pain

• Opens the chest and throat, stimulating the thyroid.
• Strengthens abdominals and hamstrings; stretches the spine.
• Aids digestion, headaches, backaches, insomnia, menstrual cramps (see modifications), and high blood pressure.
• Calming effect on the nervous system, helpful for anxiety, fear, depression, and stress.

• Compression in the lower back.
• Disconnection from the feet- rolling to the outside edges of the feet.
• Knees dropping out to the sides.
• The chin resting on the chest, closing off the throat.
• Feet too far away from the body

• Persons with severe neck injuries should avoid this posture.
• Use caution with high blood pressure

For difficulty keeping the hips lifted, slide a bolster underneath the pelvis. Restorative Spinal Lift: Begin coming into the posture as above, lifting the hips off of the floor. Place a bolster underneath the pelvis and allow the pelvis to relax down. The arms can be soft by the sides, or, to open the chest, relax the arms overhead. Allow the body to be fully supported. This restorative modification can be held for 5 to 15 minutes.

Eka Pada Setu Bandhasana- One Foot Bridge: Keep the left foot firmly pressing into the floor and draw the right knee in towards the chest. Extend the right heel up towards the sky, straightening the leg. Hold for a few breaths; return the foot to the floor and change legs.

• Two-knee Twist
• Ananda Balasana
• Paschmottanasana
• Sarvangasana