YOGA ESSENTIALS
ASANA
This Month - Bridge
Bridge Pose - Setu Bandhasana "Setu" means "bridge". Setu bandha means the "construction" of the bridge. There are two ways to get into the bridge pose - one from a supine position on the floor, and the other from the shoulderstand.
From a Supine Position (for beginners)
· Lie flat on your back, legs extended together.
· Bend the knees and draw the heels back towards the buttocks. Feet should be hip width apart, with the toes slightly turned inwards. (A good way to measure the distance of your heels from your buttocks is to lay your arms beside the body and the middle finger of each hand should be able to just brush the heels. If you cannot reach the heels, then have the heels as close to your buttocks as is comfortable).
· As you breathe in, begin to raise the hips up slowly, with awareness of each of the vertebrae of the spine as they lift off the floor.
· Bring the chest towards the chin, being sure that the shoulders, neck and head remain down on the floor, as in shoulderstand.
· Be sure to keep the heels on the floor, and the weight evenly distributed on the feet so that the arches do not lift. This strengthens the inner thigh muscles.
· Try to roll the shoulders under, creating a nice space between the shoulderblades to accommodate the larger cervical vertebrae (see HINT below).
· Breathe and hold for 10-20 seconds. Then slowly roll the hips and spine back down to the floor, with awareness of each vertebrae as it touches the floor.
From the Shoulderstand (advanced pose)
· Begin to raise your legs up, lifting them towards the ceiling as you would in the shoulderstand.
· While bringing the trunk of the body upright, the sternum touches the chin. Bring the chest to the chin, not the chin to the chest.
· Support your back with your hands. The elbows and upper arms act as a base for supporting the body in this inverted pose. Try to keep the elbows no wider apart than shoulder width.
· Begin to lower one foot behind your back towards the floor, using the other leg to balance you. Be very aware of your wrists in this process and if it hurts them, do not do it.
· Bring the chest towards the chin, being sure that the shoulders, neck and head remain down on the floor, as in shoulderstand.
· Be sure to keep the heels on the floor, and the weight evenly distributed on the feet so that the arches do not lift. This strengthens the inner thigh muscles.
· Try to roll the shoulders under, creating a nice space between the shoulderblades to accommodate the larger cervical vertebrae (see HINT below).
· Breathe and hold for 10-20 seconds. Advanced students may grab their ankles with their hands.
· To come out of the pose, either roll down as described above, or support your back with your hands and kick back up into shoulderstand. Again, be very aware of the wrists while doing this to be sure you do not hurt them. Then slowly roll down out of the shoulderstand pose, back to a supine position on the floor.
Remember: Always work within your own capacity. Never move into pain. Enjoy the pose, and listen to your body. This is your greatest protection for preventing injury.
HINT:
Roll the shoulders under as much as you can, so the shoulders are supporting the body, not the vertebrae. You can do this by carefully clasping the hands together behind your back, drawing the shoulders back and under. Then resume the pose supporting your body with your hands on your back. This creates a little space for the spine, so the vertebrae are elevated slightly from the floor, allowing the shoulders to support the body.
If the pose causes you lower back discomfort, allow the feet to be wider than hip width apart, and allow the heels to come up off the floor. This helps to create space in the sacral area of the spine.
If there is too much weight on the cervical vertebra between the shoulderblades, then fold a blanket smoothly and place it under the shoulders (the head should be on the floor). The thickness of the folded blanket will depend upon the comfort of your neck.
CAUTIONS:
This posture is unsuitable for people with hernia. Check with your doctor in later stages of pregnancy.
Do not do this posture if you have weaknesses of the spine such as arthritis or osteoporosis, without checking with your doctor.
Do not do this posture if you have any severe ailments of the neck, such as whiplash.
Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS:
Improves the elasticity of the spine, while stretching and strengthening the neck area. Leg muscles are firmed.
Assists in breathing problems by expanding the chest fully. This counteracts stooped shoulders, creating space for the heart and lungs to function properly.
Massages and increases blood flow to the thyroid, kidneys, face and head.
Abdominal muscles are stretched while the uterus and sacral area toned, which can be very beneficial for women.