Setu Bandhāsana - Bridge/Lock Formation Pose (Using a Chair)
Setu = bridge; bandha = formation.
Take a chair and a blanket.
Place the chair in such a way that you can lay on your back with your body (head, shoulders elbows and back) on the blanket and legs up on the chair seat.
Stretch your arms towards the chair and take hold of the front legs of the chair firmly in your hands.
Now flex your hips and knees and place the underside of your heel bones onto the front lip of the chair seat.
Loosen your jaw and allow your shoulders, back and tail time to release.
Take a deep breath in and as you breath out still holding the chair legs lift your pelvis up allow the feet to roll onto the chair seat.
As you are coming up and whilst still holding the front legs of the chair, externally rotate your arms to bring you more onto the top of your shoulders and less o n the root of your neck.
Soften the neck by releasing the jaw and when you feel the pose has settled in you can lift the hips higher by lifting up the heels and pushing the pelvis further over the shoulders (do not proceed if the neck hardens or hurts).
Keep the belly firm pull the ribs over and hold the tail bone steady with the pelvic floor muscles.
Stay for 30 seconds to 2 minutes stay comfortable and breathing into the posture.
To come down keep a light hold on the pelvic floor and come down slowly.
As you land allow the pelvic floor to release, let go of the chair, stretch your arms out to your sides and rest with your legs still resting comfortably on the chair seat.