Setu Bandhasana: Bridge Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | 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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Parivrtta Trikonasana: Revolved Triangle Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Parivrtta trikonasana (par-ee-VRIT-tah trik-cone-AHS-anna) is a great counterpose to its expansive sibling, utthita trikonasana (extended triangle). Stretching your spine and releasing tension in your chest and shoulders is a great antidote to a long work day.
Philosophy + Origin
As the more feminine version of utthita trikonasana, revolved triangle reminds us that there are always two sides to every coin — the dark to the light, the cold to the hot, the feminine to the masculine, the stillness after the movement. Reflecting on the differences and similarities between the two versions of triangle pose can help you find balance between two apparent opposites. Although feminine and masculine might seem like night and day, there’s a place in the middle where the two always meet.
