Setu Bandhasana - Half BridgeSetu Bandhasana - Half Bridge by Sue Fuller

This posture gently stretches the organs of digestion and helps keep the spine mobile and strong.

Lay on your back with your knees bent and your feet firmly fixed on the floor.  Take a moment to check that your weight is distributed evenly through the soles of your feet, make sure you’re your feet are hip distance apart and the outside edges of your feet are parallel.

Slowly lift your hips keeping your feet and shoulders in contact with the floor.   If you feel comfortable you can bring your shoulders a little closer together.

Breathe slowly in and out through your nose for five complete breaths and repeat two more times.

This posture prepares the body for more intense backbends it is perfect for beginners and more advanced students as it safely increases the range of movement of the spine.  Listen to your body and never force postures, relax if you feel pain or discomfort.

Sue Fuller is the creator of the Yoga 2 Hear range of audio yoga classes.  Sue has a range of over 60 different audio yoga classes available on CD or MP3, the range includes classes for the absolute beginner right through to strong classes for more advanced practitioners.