Setu Bandha Sarvāngāsana variations (bridge pose

There are 3 heights on the block, you can start with the lowest and work your way into a deeper arch. But be careful and read the warning below.

Relax the buttucks, find strength in the inner thighs as you roll them down towards the floor. Big toes touching!
Let the navel move in the direction towards you spine.

Hold this position for 30 sec to 3 or even 5 min. Remove the block, rest with bend knees.

Warning: Be careful with this pose! The idea is to create a continuos arc from the feet to the head -no just to press the hips up as high as possible. Pushing the limits in this variation can be damaging to the sacrum. If in doubt, keep the block on its lowest setting.

Stretches the iliopsoas muscle.