Bridge Pose-Setup Bandha Sarvangasana
Benefits: Stretches the chest, neck and spine. Calms the brain. Stimulates abdominal organs, lungs, and thyroid. Improves digestion. Relieves menopausal and menstrual discomfort. Reduces anxiety, fatigue, backache, headache and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis and sinusitis. Energizes and rejuvenates.
Jevin keeps knees and feet aligned with hips and, by pressing outward into it, feeling the internal rotation of the inner thighs. Hamstrings will turn on releasing the glutes and groin muscles. Measure your hip width to size the Jevin for bridge, wheel and camel pose. Jevin placed above the knees four, five or six inches. Feel what works for you so you can feel the internal rotation of your legs. Turn on your inner thighs and hamstrings. Less work in the quadriceps. Try to release the groin and glutes. Glutes extend toward the backs of your knees. Measurement of the Jevin at your feet would be one size larger if feet are on the inside of the Jevin. Same size Jevin if you place it on the inside of the feet pressing into the outer edges. Try both ways.
Lie supine on the floor. Bend the knees so the soles of your feet are as close to your buttocks as possible. Lift the hips as high as you can trying to get the thigh bones parallel to the floor. Send your glutes towards the backs of the knees, lengthening your lower spine. Try to get your rib cage vertical to the floor as you press your chest away from your feet, also lengthening your lower spine. Pin the shoulders down your back creating a long neck. Triceps pressing down or interlace the hands under the pelvis supporting a deeper backbend.