As yoga teachers, we have the sweet privilege of sharing the gift of yoga whenever we step onto the mat. Imagine my pleasant surprise two nights ago, during my Prenatal Yoga class, when one of the mums-with-bumps told me that she taught her husband to do the Bridge Pose to strengthen his core and lower back, weakened by a slip disc a couple of months back.
Right there and then, I was reminded of the gift and power of yoga beyond the mat, and beyond the borders of the studio. It takes all kinds of (personal) intentions to come for yoga practice (to lose weight, de-stress, heal, gain flexibility and strength or just to get some 'me' time), but to recognise the benefits of yoga and to share it with a loved one or friend, is indeed a celebration that yoga is the key to the best possible version of your life.
Setu Bandha Sarvangasana (Bridge Pose)
1. Keeping the feet, thighs and knees parallel, slowly lift the hips by engaging your hamstring muscles.
2. Without moving your neck, interlace your hands beneath your back, fingers reaching towards the heels, and roll your shoulder blades closer in and outer arms under, by pressing down on through the outer edges of your shoulders.
3. Engage your TA (transversus abdominus) which are your innermost core muscles, to lift the hips as high as you can.
4. Keep hugging in the inner thighs to broaden the sacrum, so that you feel spaciousness in the spine and more work in the legs and hamstrings, rather than the gluteals. This will help to release any compression felt in the lower back.
5. Feel like you're working to bring the heart closer to your chin, without moving the chin toward the heart.
6. Stay for 9 deep breaths.
7. Exhale, release your interlaced hands and slowly lower your spine down, keeping the knees directly over the ankles as you descend.
A great option for beginners to practise the engaging of the legs, is to place a block between the thighs.
Benefits of Setu Bandha Sarvangasana:
1. Opens the chest and shoulders.
2. Strengthens the legs, core and lower back.
3. Lengthens the hip flexors.
4. Energizes and uplifts.
5. Great prep pose for Urdhva Dhanurasana.
Avoid this asana if you have :
1. High blood pressure.
2. Glaucoma or recent eye surgery.
3. Serious neck problems..
4. A history of miscarriages.
Have a safe and happy practice!
Right there and then, I was reminded of the gift and power of yoga beyond the mat, and beyond the borders of the studio. It takes all kinds of (personal) intentions to come for yoga practice (to lose weight, de-stress, heal, gain flexibility and strength or just to get some 'me' time), but to recognise the benefits of yoga and to share it with a loved one or friend, is indeed a celebration that yoga is the key to the best possible version of your life.
And just as a bridge connects and spans over water, road or valley for the purpose of providing passage over obstacles, the gift of yoga transforms and unites the body, mind and spirit, leading you along the path to liberation.
1. Keeping the feet, thighs and knees parallel, slowly lift the hips by engaging your hamstring muscles.
2. Without moving your neck, interlace your hands beneath your back, fingers reaching towards the heels, and roll your shoulder blades closer in and outer arms under, by pressing down on through the outer edges of your shoulders.
3. Engage your TA (transversus abdominus) which are your innermost core muscles, to lift the hips as high as you can.
4. Keep hugging in the inner thighs to broaden the sacrum, so that you feel spaciousness in the spine and more work in the legs and hamstrings, rather than the gluteals. This will help to release any compression felt in the lower back.
5. Feel like you're working to bring the heart closer to your chin, without moving the chin toward the heart.
6. Stay for 9 deep breaths.
7. Exhale, release your interlaced hands and slowly lower your spine down, keeping the knees directly over the ankles as you descend.
A great option for beginners to practise the engaging of the legs, is to place a block between the thighs.
Benefits of Setu Bandha Sarvangasana:
1. Opens the chest and shoulders.
2. Strengthens the legs, core and lower back.
3. Lengthens the hip flexors.
4. Energizes and uplifts.
5. Great prep pose for Urdhva Dhanurasana.
Avoid this asana if you have :
1. High blood pressure.
2. Glaucoma or recent eye surgery.
3. Serious neck problems..
4. A history of miscarriages.
Have a safe and happy practice!
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