Setu Bandhasana

BY ADAM BORNSTEIN

THE NAME TRANSLATES AS SETU =Setu BRIDGE, = A LOCK, OR FORMATION, = POSE. HENCE THIS POSE IS Bandhasana SOMETIMES REFERRED TO AS THE FORMATION --- OF A BRIDGE POSE. Seh-too Bahn-dah-sa-nah

Setu Bandhasana provides a bridge to Through Bridge pose we learn to connect with we can be powerful beings, giving us the powerfully unite polarities we hold in our both groundedness and expansion. With our ability to move our body in a precise way, and body and mind. feet merging with the earth and our backside building endurance and stamina for not only strong and supportive, the front of the body is our practice but for our entire life. Bridge pose This is a favourite pose for many free to expand upward. From this expansion our also imbues a feeling of peace. The mind slows students. It’s easy to understand why, looking energy gracefully flows back down through the down, the breath stabilises, and we are at all the benefits it provides ranging from the shoulders, arms, and head to merge once again ushered into a very sattvic (pure, lucid, physical level to its effect on our consciousness. with the earth. A bridge with a firm foundation harmonious) state of being. In our society, many people are cut off from rises up from the earth to the sky and back For our power to be used wisely it needs to again. This symbolises our spiritual quest of their bodies. With four out of the five senses be balanced with the receptive, nourishing accepting our humanity as represented by the located in the head we can lose our quality of peace. With only power at the helm body, and also the aspiration to expand into an connection with the rest of our physical form. of our life, our vital energies can become experience of the formless reality behind Our feet being the farthest away from the misguided and dissipated. The reflective earthly phenomena, and then to embody that head are sometimes absent from our field of quality of peace gives our energy and power reality in the here and now. awareness. Perhaps the first benefit which purpose and direction. In the practise of yoga practice offers us is a reintroduction to Consistent Setu Bandhasana practice reveals Bridge pose a melding takes place as the our body. Bridge pose, when practised our inner power. Like other , Bridge power-producing aspects of the pose spills mindfully, can help us re-establish a bond pose liberates our energy reserves. It teaches over into the peace-enhancing aspects. This with not only our feet, but with our entire us self-control and how to concentrate and results in a deeply holistic and satisfying being, inside and out. direct our energy. Bridge pose shows us that experience.

australian yoga life 17 MAIN BENEFITS Maintain smooth steady breathing • Stretches quadricep muscles (front thighs), throughout the duration of the pose. There abdomen, pectorals (chest), and anterior are exceptions to this: when you become deltoids (front of shoulders). steady and comfortable in holding the pose you may find a natural lessening of the need • Strengthens arches of feet, ankles, quads, Photo 1 for breathing. This is subtle and not to be hamstrings (back thighs), gluteals (buttocks), confused with spacing-out. It is an advanced erector spinal muscles (muscles along spine), aspect of asana practice where the yogi trapezius and rhomboids (muscles between begins to merge with the inner flow of shoulderblades and spine), triceps (back of and the stilling of consciousness. upper arms), and abdominal muscles. THE FOUNDATION • Balances endocrine system (glands) You cannot build a stable bridge from a weak especially pituitary in brain, thyroid and foundation. The feet and legs are the parathyroid in throat, thymus in chest, foundation of the pose. As you are preparing to adrenals in lower back, testes (men), and lift up into the pose take a moment to explore ovaries (women), in the sexual organs. your feet and their relationship to the earth. • Strengthens diaphragm and opens ribcage Press the centre of the heel downward to Photo 2 improving respiration: merge with the earth, then lift the toes as you • Tones the nervous system by its effects on press firstly the ball of the big toe, then the the spine. ball of all the other toes out to the little toe. • Increases circulation especially to the brain. As the toes lift and the ball (mound) of each toe presses down, the arches of the feet and • Influences prana (lifeforce) to be directed to the inner ankles will naturally lift upwards. flow upward into Sushumna (energy Now stretch the toes apart and slowly lower channel running parallel to spine). them back down to the floor. If you have flat • Awakens our inner sense of strength, and feet and want to strengthen the arches you encourages confidence. can practise Bridge pose whilst maintaining the lift of the toes (remember the ball of each • Centres and quiets the mind drawing the Photo 3 toe remains pressing down). Your feet will energy of the senses within. Teaches us self- need to be parallel and hip-width apart. Align control and how to use our energy your knees directly above your ankles. This will effectively and economically. provide a solid base of support and allow you CAUTIONS to use your legs and pelvis effectively. • Spinal injuries especially in cervical (neck) area. If your knees splay open whilst in the pose, • High blood pressure – do not hold for a long it could be an indication that your leg duration. (consult your doctor) adductor muscles are weak. Bridge pose can be modified to balance your musculature. • Not advised after first trimester of Before you come up into the pose, place a pregnancy (except when using a bolster and foam block or cushion between your supervised by an experienced teacher). knees/inner thighs. Place your feet the same Photo 4 GUIDELINES distance apart as the knees. As you approach, As with all yoga practise, listen to your body. hold, and come down from the pose maintain Steadily move towards the finished pose but a squeezing action of your inner thighs into never strain to reach an external mold. Self- the block. This variation can also be helpful in effort is needed to approach the pose but stabilising the sacroiliac joint. excess force will only detract from the depth Setu Bandhasana is a foundation asana for of the process. two important poses: Gradually allow your awareness to expand to (Shoulderstand pose), and (Wheel fill-in all the space within your skin. With time pose). The opening of the chest and the you will be able to circulate your awareness strengthening of the upper back muscles throughout your whole body. This will give which enable the shoulderblades to be pulled you the ability to sensitively adjust the pose in towards the spine are both essential for Photo 5 for maximum benefit and effect. safe Shoulderstand practice. This will be

18 australian yoga life demonstrated if while holding Bridge you can upward alongside the head. Press the arms interlace the fingers (see photo 11), squeeze straight allowing the shoulders to rise upward the shoulderblades in towards the spine and toward the ears. press the backs of your arms into the floor. PHOTO 4: As you slowly exhale, release the This coordinated action will transfer the hands apart and lower them down around your weight of the asana away from the neck and Photo 6 sides. Feel the shoulders releasing downward onto the shoulders and arms. For Chakrasana, away from the ears. Interlace the hands again, the Bridge pose serves as foundation by this time behind your lower back. As you slowly teaching the correct movement of the feet, inhale, begin straightening the arms towards legs, pelvis, and spine in both approaching and the floor behind you. Feel the squeezing action descending from the pose. of the shoulderblades inward towards the Practising Surya Namaskar (Sun Salutation) spine. Feel the expansion of the chest. with different and variations is PHOTO 5: As you exhale, release the hands an excellent warm-up for Setu Bandhahsana. floating them around and forward at chest For best results, be mindful of alignment and level. Join the palms with arms straight. move in unison with the breath. PHOTO 6: Finish the exhalation drawing PREPARATION SEQUENCES Photo 7 the folded palms into the chest. Pause a These three concise sequences are very moment feeling the after-effects. Continue effective to open the body, breath, and energy with 3 - 7 cycles. flow along the specific pathways of the Bridge pose. They are also very good to do on their PELVIC ROCKING own. Practising them consistently will reap This next sequence is very effective in releasing great benefits. lumbar spine compression that can lead to backaches. It serves to establish a healthy CIRCLE OF JOY relationship between the lumbar spine (lower This preparatory practice serves to warm and back) and the sacrum (the wedge-shaped loosen the shoulder girdle. It also effectively fusion of vertebrae at the back of the pelvis). opens the breathing muscles maximising This flow can increase circulation in the lower oxygen intake and carbon dioxide expulsion. spine and teach us how to access, balance, and This sequence can be practised in a seated or Photo 8 a standing position. heal this area. Move slowly as you practise this sequence. Do not bounce or jerk in any way. PHOTO 1: Begin with your hands in Anjali The movement across the spine and sacrum is (palms together at the heart). Interlace done by a smooth transference of weight the fingers with the palms facing down. Inhale across the five lumbar vertebrae and onto the using the diaphragm from the belly through sacrum and back again. Remember to move in the ribs to the upper chest; slowly lift the unison with the breath. elbows out to the sides. Keep the shoulders down as you do this. Emphasise broadening PHOTO 7: Lie on your back with knees bent the collarbones, feeling that the interweaved and feet on the floor. Place your knees and fingers are attempting to pull apart. This will feet hip-width apart. Rest your arms encourage a deep full inhalation. A good comfortably alongside your head. Place a Photo 9 visualisation is to feel as if the rising breath is folded blanket under the back of the head if acting to open the elbows. you find your neck tight. Begin observing the breath moving in and out of your lungs. Close PHOTO 2: At the top of the inhalation pause your eyes to internalise any sensations arising very briefly. As you begin the exhalation with the breath-flow. If you can turn all your slowly start straightening the arms pressing attention inside you may feel subtle pulsations the palms forward. The shoulderblades will through your body as you inhale and exhale. move away from the spinal column as you do On an exhalation slowly begin pressing your this. Let the chin release down towards the lower back into the floor. Observe the lower chest and allow the back to round to deepen abdominal muscles contracting and the pubic the stretch between the shoulderblades. bone drawing up towards the chest. Keep the PHOTO 3: From here begin your inhalation upper buttocks in contact with the floor, but lifting your still interlaced fingers straight allow the tip of the tailbone to rise up. Photo 10

australian yoga life 19 PHOTO 8: As you inhale slowly feel the breath and chest in the full lifted position. Rise up in lifting the lower back slightly away from the one long inhalation or divide the lift into two floor. As you continue the inhalation begin a or three breaths. steady transference of weight onto the As you begin your exhalation slowly release sacrum. Finish the incoming breath by rolling the spine back down to the floor in reverse Photo 11 all the way towards the lower sacrum. The order, upper back to pelvis. Maintain the lower back will arch gently away from the scooping-under action of the pelvis all the floor and you will feel the pubic bone being way down. You can do this in one long drawn towards the floor between the legs exhalation, or take two or three breaths to (away from the chest). There should be no pain come all the way back down. The arms will in this position. If you do experience an excess also follow the descent, lifting up then of lumbar compression, then do not come up lowering them and the pelvis to the floor. so high. Continue with the next exhalation to Practise the rolling Bridge 3 - 10 cycles. Now slowly transfer the lower back to the floor as you are ready for the next stage: in photo 7. Remember to traverse across the entire terrain from low back to sacrum and SETU BANDHASANA back again. Enjoy the fusion of breath and Key Practice Tips:

Photo 12 movement. Continue for 7 - 20 cycles. • Press the feet down evenly to lift up into the pose. ROLLING BRIDGE After pelvic rocking the rolling bridge will assist • Keep the knees the same distance apart as us in our preparation for Setu Bandhasana by the feet. teaching how to most effectively lift up into • Actively lift the pelvis to be in line between the pose and how to lower down back to the the knees and chest. floor. In addition, this sequence warms and tones the essential body parts for safe practice: • The pubic bone will be higher than the navel abdominal muscles, legs, pelvis, hips, and spine. to assure lumbar spine support. This flow can provide a deeply integrated • Lengthen the tailbone towards the back of experience; a in motion, where we knees. are brought into the present moment. • Press the back of shoulders and arms down Photo 13 PHOTO 9: After practising a few repetitions of into the floor. pelvic rocking, bring your arms to the floor • Maintain a smooth consistent breath alongside your pelvis. On an exhalation press throughout the duration of the pose. the lower back to the floor. The variations explained below are listed PHOTO 10: Maintaining the scooping-under progressively from easiest to most action of the pelvis, as you inhale begin peeling challenging. There are many other versions the spine away from the floor. The tailbone lifts and ways to adapt the pose to different body up first, followed by each of the five lumbar types and conditions. Remember to listen to vertebrae. Accompany the spine lifting by slowly the feedback from your own body and mind. raising your arms to vertical. Pause here as you Don’t forget to breathe. If you find that too exhale feeling your feet merge into the floor. much pressure is placed on the cervical spine Photo 14 PHOTO 11: As you begin your next inhalation whilst holding the pose, then fold a blanket in continue the progressive lifting of the spine half, then in half again and place it under the away from the floor. The centre of the heel shoulders about 5cms higher than shoulder and the ball of the feet all move downward as level. The blanket should be slightly wider the spine lifts up. Keep the knees and feet hip- than your shoulders and as long as your arms. width apart, and observe how the back of the Consult an experienced teacher if you need thighs, buttocks, and spinal muscles are further assistance. contracting, causing the top of your body to PHOTO 12: In this variation, once you are up expand from thighs to pelvis to belly to chest. into the pose, you walk one shoulder at a time Feel the weight transferring to the back of the underneath you. Interlace the fingers with the shoulders as you bring the arms all the way to palms facing each other. Squeeze the the floor alongside the head. shoulderblades in towards the spine and Photo 15 The pelvis lifts up to be in line with the knees evenly press the back of the shoulders, arms,

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and wrists into the floor. This will go a long don’t attempt this or the next version until COUNTERPOSES way in taking pressure off the neck and you have been practising the preparation Sometimes the best counterpose is to be still and distributing the weight from shoulders to sequence for at least a few months and you deeply internalise the after-effects of the asana hands into the floor. If your chest is tight feel very solid with the previous two (or sequence of ). Following Setu and/or your upper back muscles are weak it variations. Remember that with the first Bandhasana with a few moments of stillness will may be difficult to join the hands. Instead variation of Bridge pose you will be receiving enable the asana to reveal its hidden treasures. press the palms down into the floor on either great benefit. Be happy where you are and Observe the energy contained within you. side of the pelvis to stabilise the asana. only move on when it feels right. In general for counterposing backbends we Remember the instructions for the feet and Place the palms by your sides and ascend into can use twists (such as Jathara Parvritti- legs from the Rolling Bridge. the pose following the previous instructions. Supine Twist), forward bends (such as As you hold the asana with the pubic bone Once you are up walk the elbows underneath Apanasana - Knees to chest), and abdominal lifting higher than the navel you will notice the the back. Place the hands at the rear pelvic crest strengtheners (variations of -Boat thighs and buttocks working to support the and drawing the tailbone towards the back of pose). Consult your teacher or a good yoga pelvic lift. Feel that every exhalation is sending knees, lifting sacrum high. Now, pressing the book for details on these poses. a current of energy through the feet, into the right foot downward into the floor, lift the left DISCIPLINE LEADS TO FREEDOM earth. As you inhale feel a current rise up foot off the floor and draw the knee up towards Bridge pose has the power to cut through any through the soles of the feet. Feel the lifeforce the chest. Breathe in now. As you exhale press veils separating you from your essential nature. lift up the legs, spine, and heart, and into the the left foot upward straighten the leg. Point The social mask, the ego personality, the throat. Observe the parts of you that are in the toes to encourage the lifting action. Then habitual reactions all disappear (at least for a contact with the supporting earth, which parts pull the toes back, pressing up through the ball few moments) as if they had never existed. The are contracting, and which parts are of the foot. You will need to press downward great yogis teach us that the only way out of expanding. Maintain the pose for a few smooth strongly through the foot on the floor as well as the ‘anguishing monotony’ (as cycles of breath. Then on an exhalation slowly lift powerfully through the top leg. For this to ParamahansaYogananda called it) of continually lower the spine back down. On the way down be an asana and not simply gymnastics, it’s slipping into negative habitual patterns, is to to the floor an option is to lift the heels up and important to maintain a smooth steady breath reconnect to our oneness with Spirit through strongly tuck the tailbone under to relieve any and spread your awareness throughout the faith, continuous practise, and non-attachment. lumbar compression. Pause and feel the after- body. This is the first phase of the variation Without non-attachment our practise can build effects before counterposing. called Ekapada Setu Bandhasana (One-leg the ego instead of dissolving it. Without Bridge pose). PHOTO 13: This variation will be for more continuous practise we can lose our way in the myriad of worldly pulls and distractions. experienced practitioners. The hands will be PHOTO 15: The next phase is even more Without faith and trust in the process and the clasping the ankles. For this to happen the feet challenging. You clasp both hands around the teachings, we will feel like a leaf in the waves, will need to start closer in towards the hips. The ankle of the foot that remains on the floor. Do forever being tossed up and down. spine will need to be more flexible (the arc in your best to press down through the centre of the spine will be more acute with feet closer in the heel as well as the entire ball of the lower Discipline and freedom are two seemingly and less acute with feet further away). Taking foot from inner to outer foot. This will serve to contradictory polarities. Yoga shows us that for hold of the ankles, exhale pressing the feet keep the leg and knee in good alignment. Press true freedom to be experienced we need to downward. As you inhale begin lifting the pelvis down through the back of the shoulders and harness and guide our energy on a positive and off the floor, maintaining good alignment arms all the way to the wrists. Inhale drawing balanced path. Yogic discipline helps us to through the feet, legs, and pelvis. Remember the free leg upward towards the chest. Exhale transfer our choice-making power from the ego that through the lifting action of the sacrum and extend the leg straight, pressing up and its endless desires to the always-centred the pubic bone lifts upward higher than the through the ball of the foot. Breathe here; calm presence of the Self. The disciplined navel. Feel the tailbone lengthening towards the exhaling connecting with the earth and practise of yoga progressively assists us in back of the knees to maintain lumbar spine inhaling extend and expand upward. Maintain slowly training the body and mind to carve new decompression. The breastbone will dynamically the stability of the lifting pelvis. Lower the leg pathways towards true freedom. Freedom in its lift and the chest will broaden from armpit to in reverse steps and repeat with the other leg. highest manifestation supports the liberation of armpit. Breathe and focus your attention within When you are ready to come down release the our natural state of bliss. Visualise your yoga as your body. Lower down slowly on an exhalation, hands to the floor. Pause with the entire spine a rainbow bridge, focussing light and infinite lifting heels up as an option. Release the palms and pelvis on the floor. Open the feet wider peace within yourself. With faith and trust, dive up by your sides and feel the surge of purifying than the pelvis and bring the knees towards deep into your practice remembering the aim of lifeforce flooding through you. each other. Relax and feel. (Straighten the legs yoga: the end of all suffering and the to relieve the knee flexion if need be.) reconnection with your eternal Self. PHOTO 14: This variation is more challenging. I love it because of the inner power and Adam Borstein and his partner Nila are the directors of Radiant Light Yoga. They offer classes, groundedness it brings to life plus the feelings workshops, retreats and teacher training on the Sunshine Coast of Queensland. They can be of expansion and upward aspiration. Please reached at (07) 5472 7538, [email protected] or www.radiantlighyoga.com

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