Shoulder Bridge, in Sanskrit known as DVI PADA PITHAM or SETU BANDA ASANA is a relatively easy supine backbend because the head, neck and top edges of the shoulders remain on the floor while the knees are flexed with the feet also flat on the floor.
• Strengthens any weak muscles in your lumbar region.
• Increases the suppleness of your spine.
• Strengthens your arms and wrists.
• Massages and tones your adrenal glands and kidneys.
• Gives you a feeling of vitality.
1. Lie flat on your back with both your knees bent. Hold your ankles.
2. Breathing in, press down on the balls of your feet, squeeze your buttocks
and raise them. Keep your head on the floor, without straining your neck.
3. Arch your spine up as high as possible. Breathe freely.
4. If necessary, support your back with your hands, and hold the pose for 5
to 10 breaths.
5. Breathing out, lower your spine, vertebra by vertebra.
6. Relax and rest.
Extract from Shanti Gowans’ book HATHA YOGA FOR BODY MIND SPIRIT