And, the next part of our seated asanas is bridge or setu bandha uttanasana. What you'll do if you're just starting out, I highly recommend taking your strap and tightening it around your legs. So, you're about hip width apart. And, this will help keeping your legs from splaying out. If you're a more advanced practitioner, you probably don't need the strap. Scoot your bottom forward and lay down on your mat. As you start to press up, you'll find where your feet need to be. Either towards your buttocks, if you're more advanced. Or, more out. It's wherever you feel you need to be. And, slowly rise from the hip points towards the ceiling. Let your palms press towards the earth. And, also keep your chin slightly tucked. Try not to pull back too far. Because, that starts to crunch your neck. And, try not to crunch down too far. Because, as you can tell it affects your speech which will affect your breathing. So, find that middle range. So, you rest on the back part of your skull the occipital of your skull. And, slowly ground down through your feet and your hands. Raise your hips towards the ceiling. And, if you're a beginner you'll find that your knees want to open. So, it's perfect to have that strap towards. Now, push into your hands. Again, you may need to tuck your chin just slightly. And, press your hip points up towards the ceiling. Remembering to breathe. If you're a more advanced student and you want to tuck your hands underneath you can. If you've ever had any shoulder issues or any chronic shoulder issues, it's important to avoid this. Unless, it's something you know how to respect and honor. And, you know where your limits are. And, then slowly open your hands back out. You're going to roll down from the top of your spine, vertebrae by vertebrae down to the bottom. As you hit the bottom and your sacrum hits, one thing I like to do to stretch the back out the opposite way is to arch my back tail bone down towards the earth. And, it arches and stretches out the back. And, that is bridge pose.
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