From Shoulder Stand to Bridge Pose
From Sarvangasana to Setu Baddha Sarvangasana
The safest way to transition from Shoulder Stand (Sarvangasana) to Bridge Pose (Setu Baddha Sarvangasana) without harming your spine is to neutralize.
After Shoulder Stand, as you lie on your mat,
Bend your knees and bring both legs to the right side.
Open your arms to shoulder height.
Turn your head to the left side. Stay for a couple of minutes, then switch.
Do the same on your left side.
Prepare your spine with the half Bridge Pose (Setu Baddha Svargasana).
Stay for 5 breaths, then lie on your back and place your feet at the edges of your mat.
Bend your knees and let them touch.
Now you are ready to practice Setu Baddha Sarvangasana. Enjoy!
Boat Pose
Navasana
A great pose to strengthen your abdominals without harming your lower bacis achieved as follows:
Sit on your mat and put your feet parallel on the ground
Place your arms stretched out next to your knees.
Lean back slightly, activating your abdominal muscles, and push your chest out
Raise your right leg slightly bent and then your left leg and bring them both in a parallel position
Tighten your abs and push your chest out as much as possible
If this position feels comfortable, then stretch your legs without losing your initial position
Take 5-10 deep delightful breaths and feel comfortable in the boat pose
Relax. Put your feet together and lean over the legs
Repeat 2 more times