Ardha Setu Bandha Sarvangasana

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Benefits:
Bridge movement is a most effective preparation for Shoulderstand, because in Bridge, your chest and shoulders are in a similar position to that of Shoulder Stand. Your chest and shoulders will learn to become open and stable without the full weight of your body and legs overhead. Being a mild inversion, it will sooth and revitalise your mind and body. It is also a useful preparation for more advanced back bending, as it teaches your feet to become firmly rooted into the earth. This helps to strengthen the legs as well as lengthen the quadriceps muscles.
Contraindications:
Avoid this movement if you have a Lower Back injury, if you are menstruating, or if you are pregnant.