From Sarvangasana to Setu Baddha Sarvangasana

The safest way to pass from Shoulder Stand (Sarvangasana) to Bridge Pose (Setu Baddha Sarvangasana) without harming your spines is to neutralize.

After Shoulder Stand as you are lying at your mat

Bend you knees and place both of your legs to the right side.

Open your hands at the height of your shoulders

Turn your head on the left side. Stay for couple of minutes and switch.

Do the same at your left side .

Prepare your spine with the half Bridge Pose (Setu Bada Svargasana)

Stay for 5 breaths then lay at your back and place your feet at the edges of your mat.

Bend your knees and let them touch each other.

Now you are ready for practicing Setu Bada Sarvangasana.

Enjoy!

Boat Pose

Navasana

A great pose to strengthen your abdominals without harming your lower back

is 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