[Setubandha Sarvangasana]
This pose deepens the relaxation process as the head goes slightly lower than the heart.
Props Required P:- 1x bolster, 1 or 2 x blanket/ towel ,1x block, 1x strap
Organising the Pose
1. Organise a bolster along the longer edge of the mat and if needed place a folded blanket on it.
2. Lie down over these props such that the lower back and hips are supported on it and there can be another rolled blanket below the upper back.
3. Looped strap can be placed around the thighs ,tightened just enough to avoid the knees from going apart.
4. Legs can be bent or straight, whichever is more comfortable. If they are straight a block below the feet can give added comfort.
5. Â Stay in this pose for 3-4 minutes for a deeply relaxing experience.
Use of Props
l  Try placing a block or bolster below your lower back instead of using all the other props, if looking for a quick restorative practice.
l  When initially trying this pose,
start with the block or bolster at the lowest level. If this feels comfortable then you might want to raise it to a higher level.
Benefits:-
1. Stretches and opens the chest and spine.
2. Helps to relieve stress and mild depression.
3. Improves digestion and stimulates the abdominal organs.
4. Stimulates the thyroid gland.
5. Relieves discomfort due to menstrual cramps.
6. Stretches the spine from the tailbone all the way to your shoulders.
Namaste!
Neelanjana Bharadwaj– Yoga Expert