Setu Bandhasana BY ADAM BORNSTEIN THE NAME TRANSLATES AS SETU =Setu BRIDGE, BANDHA = A LOCK, OR FORMATION, ASANA = 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 yoga 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 backbends, 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 prana 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: Sarvangasana Gradually allow your awareness to expand to (Shoulderstand pose), and Chakrasana (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 lunge and backbend 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 mudra (palms together at the heart).