7. Bridge (Setu Bandha Sarvangasana)

This pose can help get rid of all your fears and calm your mind. This pose has a supported version which can also assist in expanding the muscles in your chest in order to allow the provision to boost oxygen intake of your body and thereby providing your body with more oxygen.

Follow the steps:

• Lay flat on your back and keeping your knees in a bent position so that your feet are securely flat on the floor which is about hip-distance apart.
• Extend towards your heels with your fingers, stretching your arms. Your palms must securely face downwards.
• Lower your gaze up to your knees.
• Inhale as you revolve your body up throughout the spine starting with your hips. Go as much as you can.
• Hold this posture for 3–5 breaths before releasing your breath and dropping your body slowly (feeling one vertebra at a time).