"We are not held back by the love we didn't receive in the past, but by the love we're not extending in the present."
(SET-too BAHN-dah)
setu = dam, dike, or bridge
bandha = lock
1. Lie on the floor, and if you'd like place a thickly folded blanket under your shoulders to protect your neck. Bend your knees, set your feet on the floor and walk your heels as close to your sit bones as possible with your big toes slightly turned in. Squeeze your shoulders together and bring your hands interlaced under your sit bones.
2. Exhale and using your quads, press your inner feet and arms actively into the floor to push your pelvis up. Let your buttocks relax. Keep your thighs and inner feet parallel and get extension from the hips through the knees.
3. Bring your chin slightly away from your sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm your outer arms and let your shoulders broaden.
4. Remain here from 30 seconds to 1 minute. Come up on your tippy toes and release with an exhalation as you roll down vertebrae by vertebrae.
