Setubandha Asana

Position of Readiness

Lie on your back with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet close to your buttocks. Look straight up. Breathe normally.

Steps

Bring up the squeeze and press your pubic bone upward. Allow the pressing to lift your hips and the waist upwards while keeping the shoulders and the feet on the floor. When the hip has been raised upwards, support it with the palms on both sides.
Raising the waist upwards as high as it can be raised without strain with the support of hands. Interlace your fingers and press your hands toward your feet, walking your shoulder blades closer together. Allow your chest to open. Keep breathing normally. Retain this position for 6 to 8 seconds.
Now start lowering the hip towards the floor while still supporting the body weight on the palms, but do not let the body drop on the floor. Bring it down slowly. When the hip, the waist and the back are on the floor put your palms on the floor on both sides of the body. Stretch out the legs on the floor and rest for two to three normal breaths
After resting for a few seconds repeat the asana by following the same process as you did during the first round.
 

Daily Practice
Initiate with four rounds daily during the first week gradually increase to maximum 6 rounds.

Benefits
Sethu Bandhasana or the bridge pose increases flexibility and elasticity of your body. It mainly strengthens the lower back and abdominal muscles and opens the chest. 
It is strongly recommended to people suffering from pain either in any part of the spine or in the hip joints. It has curative and corrective effects on the disorders of the shoulder joints, neck, arms and the palms. So it creates flexibility in the spine, removes wind and gastric troubles, and corrects respiratory disorders.
Calms the brain and helps alleviate stress and mild depression 
Stimulates abdominal organs, lungs, and thyroid 
Helps relieve the symptoms of menopause , Rejuvenates tired legs, Relieves menstrual discomfort when done supported .
It reduces anxiety, fatigue, backache, headache, and insomnia 
From a medical point of view, it acts efficiently on the parasympathetic nervous system from the sacral area. The parasympathetic system ensures the control of the genital and urinary organs.

Note

Persons suffering from Neck injury, lumbar spondylitis should consult yoga expert.

The Cat-Cow pose

	STEP 1: Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" position. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
	STEP 2: As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting your shoulders. Go back and forth like this several times to make sure you understand the movement.
	STEP 3: When you are ready to begin, breathe in deeply. As you exhale, turn your hips into "Cat Tilt". Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and lift the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.
	STEP 4: As you inhale, turn your hips into Cow Tilt. Do this by releasing the grip of the buttocks, reversing the tilt of your pelvis, and curving your spine into a smoothly arched backbend.

This posture can remove fatigue, improve breathing, improve circulation of blood to the brain, and rejuvenate the entire body. You can also improve by bending the elbows and lowering the forearms to the floor.

This posture is not advised to people with recent injuries on their back, hips, arms or shoulders. People with high blood pressure must consult their doctors first. 

Warning: We encourage everybody to try and practice each Yoga Pose by yourselves at home or in the office. However, if you are feeling uncomfortable or are not able to complete a posture, do not push yourself. Yoga Exercise is not a competition, so just relax and try again. Nonetheless, it might be helpful to actually sign up for some class where a professional teacher will guide you through each yoga pose and make sure you are doing the exercise correctly. 

Sarvangasana

Posture: Sarvanga-asana  The Shoulder-stand Pose Translation: The Sanskrit word sarvaanga means limb or body.sarvanga therefore translates as either "all-limb" or "whole-body posture". It is so named because of the benefit it provides to the entire body. It is commonly referred to as the "shoulder-stand" because one is essentially standing on one's shoulders. Pronunciation: sar-vong-ah-sa-na Difficulty: (5) "As inumerable cups full of water, many reflections of the sun are seen, but the sun is the same; similarly individuals, like cups, are inumerable, but spirit, like the sun, is one." The Shiva-samhita I.35 II.42-43. The Shoulder-stand Pose (Sarvanga-asana ) Instruction: 1 Lie flat on the back in the shava-asana. 2 Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling. 3 Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor. 4 Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable. 5 The legs should be together with the knees straight and toes pointed straight up. Keep the head straight without turning it to either side. The chin should be pressed against the chest. 6 Breath gently through the nostrils while the posture is held. 7 Reverse the steps to return to the shava-asana. Comments: The sarvanga-asana is considered by many to be the most beneficial of all yoga postures. Because of its many benefits, if you find that your time is limited in the course of Yoga practice at home, it is recommended to place special emphasis on the sarvanga-asana.When performed in the morning thesarvanga-asana relieves fatigue caused by sleeping too much or too little and when practiced in the evening it helps to promote deep, restful sleep. It strengthens the back and helps to relieve lower back pain. The increased blood flow to the head and upper body helps to heal many disorders such as headaches, nasal congestion and sore throats. The entire endocrine, digestive, nervous, and venous systems of the body are stimulated in ways that no form of diet or conventional exercise can perform. Because the body is inverted a rich supply of oxygenated blood is sent to the organs and glands in the upper part of the body, such as the brain, thyroid and pituitary, and heart thereby stimulating them. Pressure is relieved from the lower body extremities relieving pain and/or swelling of the feet and legs. The sarvanga-asana also provides great benefit to the abdominal organs helping to relieve gas and constipation and stimulate digestion. Regular practice of this posture invigorates the mind and helps to calm the nervous system. Durations/Repetitions: Hold the sarvanga-asana anywhere from one to five minutes depending on comfort. Repeat the posture two or three times. Variations: There are two common variations to this posture. One is called theshalamba-sarvanga-asana. Sa means with and alamba means prop or support and refers to the use of the arms to support the legs and torso as they are inverted. The other variation is called the niralamba-sarvanga-sana. Nir means without and thus this variation is done without the support of the arms. Who should not perform this Asana? I f a person has ear problem like pus in the ears or a person suffers from epilepsy or if he suffers from cervical spondylosis, that person should not perform Sarvangasana. Those who have high myopia should also not perform this asana. It is advisable that children under age of 12 years should not perform this asana because thereby their natural growth may be held up.