Yoga Flow
Setu Bandhasana
Setu means Bridge. This asan resembles the bridge. So we must endeavor to imbibe the structural firmness of the bridge in this asan.
Starting position
- Lie on your back, with the body well stretched out.
- Keep your arms beside your body, palms on the mat
- Fold your knees. Don't bring the heels near your buttocks.
- Keep the shin straight and perpendicular to the ground. The feet should be placed firmly.
- The space between the legs should be the same as that of the width of the hip bone; neither more nor less. This is important to maintain the posture.
Steps
- Inhaling, gently roll in the shoulders. Tighten the buttocks.
- Lift your back slowly. First the lower back, followed by the middle back and then the upper back, off the floor
- Support your weight with your shoulders, arms and feet.
- Both the thighs should be parallel to the floor.
- For better stretch and energization, move the hands in, and interlocking your palms, hold the hands tight, pushing up your abdomen and the chest
- Breathe gently.
- Hold the posture with absolute stillness.
- Exhale and release the posture gently, in the reverse order. First the upper back, followed by the middle and then the lower back
Benefits
Setubandhasan impacts the entire body in a very positive manner
- Strengthens the back and the shoulders
- Abdominal organs, the digestive system.
- Chest and the lungs
- Thighs and the legs
- Activates the thyroid gland
- It helps in relieving depression
Limitations
Neck pain, Back injury.
Setu Bandhasana
Bhujangasana
The way the head is raised in the final position in this asana is similar to the hood of the cobra, and hence the name. Infact, many of the Yogasans are inspired by the animal kingdom.
This is a very effective and graceful backward-bending asana in prone position, ie, lying on the abdomen.
Starting Position
- Lie down on your chest. Fold your elbows and rest the palms on the mat, by the side of the shoulders.
- Elbows close to your body. This is important for assuming the correct posture in the asan.
- Feet together, toes pointing backward. Keep your knees straight.
- Place the chin on the mat
Steps
- Inhaling, raise your head, neck and the chest in succession. Raise your upper body until the navel, as per your comfort level .
- Go up vertebrae by vertebrae
- Make sure that your feet remain together and not get separated.
- It is important to note that the weight should be borne by the lower spine, and not the palms. So please don't try to go up too far by putting the weight on the palms
- Expand your chest. Keep the elbows drawn in. If they move outward, it would be difficult to raise the shoulders up.
- Hold the posture for 5-6 seconds, to start with. The timing can be increased gradually.
Release
- Release the posture while exhaling slowly
- The descent should be very harmonious, just the way you had come up. First the chest, followed by the neck and then the head.
- Place the forehead gently on the mat.
- Bring your hands to the front, and fold and cross your arms, placing the right hand palm on top of the left.
- Place your head on the back of your palm, and tilt the head to the side
This is called Makarasan. Relax in this posture.
Benefits
- Strengthens the lower back. Makes the spine flexible.
- Expands the chest and the lungs. Improves breathing
- Stimulates the abdomen.
- Strengthens the shoulders
- Brings about stillness in the Mind and the body
Limitations
- Back Injury, sivere back problem
- Be careful if you have pain in the wrist and the fingers.
- Hernia, Ulcers, Abdominal pain : please be very careful, as there would be pressure in the abdominal region
Bhujangasana
Vrikshasana / Tree Pose
Vrikshasana or the Tree Pose is so called because the final position of this asana resembles the shape of a tree. This is derived from two words ‘vriksha’, which means tree in Sanskrit, and ‘asana’, which means posture. This ‘tree pose’ dates back to ancient mythology, and there are in fact references of it in the Ramayana. Lord Ravana stood in vrikshasana for penance, praying to Lord Shiva for a boon, and the posture has been considered powerful ever since.
Since vrikshasana is primarily a balancing posture, it aids in improving balance – both physical and emotional. Just as a tree is able to balance while staying firmly rooted, the posture aims to keep your body and mind from wandering and stay balanced while being in the moment. You’ll find that your body is more centred from within, and it creates a sense of calm and equilibrium.
How to do Vrikshasana or the Tree Pose
- Starting from alert posture- Standing tall and straight with arms by the side of the body
- Focus on a point in the front which will help you to concentrate.
- Exhale, Move the right leg up and place the foot on the inner side of the left thigh – the heel should be touching the perineum
- Inhale, extend the arms up and join your palms together in namaskar mudra
- Maintain the final position of 3-10 breaths with body awareness
- Exhale, Bring the arms dow
- Release the right leg and bring it to the starting position
- Repeat on the other side (left leg) with the right leg off the ground
- Exhale, move the left leg up and place the foot on the inner side of the right thigh
Vrikshasana or Tree Pose Benefits:
- It strengthens the legs, arms, back, pelvic region and opens the hips
- It improves your neuromascular coordination
- It helps with balance, endurance and equilibrium
- It improves alertness and concentration
- It may help those who suffer from sciatica (nerve pain in the leg)
- Both physical and emotional balance can be maintained through vrikshasana.
Vrikshasana or Tree Pose Contraindications
Avoid doing this posture if you are suffering from
- Migraine
- Insomnia
- low or high blood pressure
Vrikshasana or the Tree Pose
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