Setu Bandhasana: Bridge Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Setu bandhasana (SET-too bahn-DAH-sa-na) provides a great stretch for the chest, hip flexors, and spine. Practice this pose to strengthen your legs and glutes or as a gentle inversion to calm your mind.
Philosophy + Origin
Like some other yoga poses, the name for bridge pose comes from its physical shape. The bridge pose is also a reminder of the opportunity to cross over from one place to another. The bridge is a connection between two different places, which can be physical, spiritual, or psychological. By forming a bridge with your body, you create a structure that invites transformation, one that can get you from where you are to where you want to be.
ADJUSTMENTS/MODIFICATIONS:
- For an additional shoulder stretch, interlace your fingers underneath your hips.
- Place a bolster or block under your pelvis for a more restorative version.
- Fold a blanket and place it under your shoulders for extra cushion.
STEP-BY-STEP:
- Begin lying on your back with knees bent, soles of your feet on the ground and knees to the ceiling. Place your feet parallel to each other with heels right under your knees.
- Place your arms by your sides, palms face down.
- On an exhale, press your feet firmly into the ground. Lift your tailbone off the ground, then lower back, then mid back.
- Press your knees forward, away from your hips.
- Lift your chest toward your chin, and your chin away from your chest.
- Keep your thighs parallel, gently hugging the inner knees toward each other.
- Hold for up to one minute. To release, gently lower your hips back down to the ground.
PREPARATORY POSES:
- Cobra pose | Bhujangasana
- Upward-facing dog | Urdhva mukha svanasana
SEQUENTIAL POSES:
- Fish pose | Matsyendrasana
- Upward-facing bow pose | Urdhva dhanurasana
COUNTER POSES:
- Happy baby pose | Ananda balasana
- Reclined bound angle pose | Supta baddha konasana
SANSKRIT:
- Setu = bridge
- Bandha = lock
- Asana = pose
PHYSICAL BENEFITS:
- Stretches your chest, spine, and hips.
- Strengthens your back, glutes, and hamstrings.
- Rejuvenates tired legs.
ENERGETIC BENEFITS:
- Calms your brain and soothes your central nervous system.
- Reduces stress and anxiety.
- Encourages transformation.
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Natarajasana: Lord of the Dance Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Natarajasana (not-ah-raj-AHS-anna) is a physically challenging, beautiful pose that requires flexibility in the spine, legs, and hips. To practice the pose, use a thoughtful sequence filled with plenty of preparatory poses in order to make sure your body – and mind – are adequately prepared. Regular practice will help develop strong mental fortitude and determined concentration.
Philosophy + Origin
A physical embodiment of King Nataraja, a form of the lord Shiva, lord of the dance pose (also referred to as king dancer pose) is a tribute to this powerful god of destruction. Embracing destruction and even death as part of the cycle of change and growth, this pose is a helpful reminder that no good can exist without evil, no birth without death.
In most depictions of King Nataraja, he is standing on one leg (hence the shape of the pose), gazing over the head of a small dwarf, whose presence represents ignorance. In this way, lord of the dance pose encourages our consciousness to elevate above ignorance, above the common thoughts and misunderstandings that cloud our view. The balance that comes from the pose awakens our understanding that clarity brings steadiness.
