Bridge Pose

Bridge Pose — Setu Bandha Sarvangasana (SAY-too BAHN-duh shar-vahn-GAHS-uh-na) — is a beginning backbend that helps to open the chest and stretch the thighs. When you’re in the pose, your arms and legs create a “locked bridge” with your body. This pose can be used as preparation for deeper backbends or practiced with a block as a restorative pose.

Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions: Relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.

Bridge Pose also calms the mind and is known to be therapeutic for individuals with high blood pressure. Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma.

Bridge Pose also stimulates the abdominal organs and thyroid glands, which improves digestion and helps to regulate metabolism. Because it revitalizes the legs and stretches the shoulders, it can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving.

Do not perform this pose if you have a neck or shoulder injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Instructions

  • Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.
  • Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling.
  • Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks.
  • Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.
  • Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees.
  • Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.

If you’re having trouble keeping your hips lifted or to create a restorative version of the pose, place a block or bolster under your sacrum — the spot on your lower back directly above your tailbone — to support your pelvis. Allow your weight to rest on the block.

If your shoulders are very tight, keep your hands alongside the body with your palms pressing into the mat rather than clasping your hands beneath your torso.

When you are in the full version of the pose, do not force your shoulders away from your ears by tugging too hard or turn your head to the right or left when you’re in the pose. Doing so can cause neck injury.

Keep your shoulder blades drawn together as you extend your arms beneath your torso.

 To find out more about Yoga at the Studio Durham House Farnham, click here

Yoga poses for spinal health

Health Ustrasana (ooh-STRAHS-a-na)

HOW YOGA CAN KEEP YOUR SPINE HEALTHY

Spinal health is essential. Our spine supports our bodies, protecting the nerves and enabling us to move. Each cell in our bodies is controlled by our central nervous system. If problems with our spine means it is unable to support the central nervous system, issues can rear their head.

Maintaining spinal health is therefore vital.

One of the myriad of benefits of yoga includes improving and maintaining healthy movement and strength of the spine.

Yoga expands the different motions of the spine. By improving the agility and flexibility of the spine, yoga can help reduce the chances of spinal injuries. The different yoga poses encourage the muscles which support the spine to be in alignment with the deep core muscles and the abdomen.

Today we discuss the first in a series of poses that are great for spinal health.

Ustrasana (ooh-STRAHS-a-na)

Ustrasana (ooh-STRAHS-a-na)  — Camel pose is a backbend that stretches the whole front of the body particularly the chest, abdomen, quadriceps, and hip flexors. It improves spinal flexibility, while also strengthening the back muscles and improving posture. This pose creates space in the chest and lungs, increasing breathing capacity and helping to relieve respiratory ailments. Ustrasana also stimulates the kidneys, which improves digestion. This pose energizes the body and helps to reduce anxiety and fatigue.

It is often used as preparation for deeper backbends. Practicing Ustrasana daily can be a great way to relieve neck and back pain caused by slouching in front of a computer or driving.

Ustrasana can be an energizing way to gain spinal flexibility. However, it’s important to learn how to do it correctly to avoid injury and strain.

When practicing backbends, it is crucial to create length between your vertebrae, being careful not to collapse or crunch into the pose. Keep your pelvis stable as you lift and lengthen your sternum toward the sky.
Take the pose slowly, only going as deep as your body will allow without pain.
Gently draw your tailbone forward while pressing the front of your thighs back. This counter-action will stabilize your pelvis as you lift and lengthen your spine, instead of compressing your spine when you lean back.
Be careful not to bring your head so far back that you strain your neck. Keep your neck extended and comfortable throughout the pose.

Remember never to force your body into the pose. Practice a modified version until you have gained the amount of flexibility and strength you need to safely go deeper.

To find out more about Yoga at the Studio Durham House click here 

Fun Yoga Poses For Kids This Easter

Kids Easter Yoga

If you’re looking for a bit of fun with the family during the Easter Holidays. Then why not try out these Easter friendly Yoga poses.

The following kid-friendly yoga postures have been specifically sequenced to invite flow from one pose to the next. But feel free to shorten or lengthen the sequence to suit the ages and needs of your children. Make this Easter yoga experience your own.

PRETEND TO BE A CHICK OR DUCK – SQUAT POSE

Come down to a squat with your knees apart and bend your arms, pretending they are the wings of a duck. Then try waddling and quacking like a duck.

PRETEND TO BE A PUPPY – DOWNWARD-FACING DOG POSE

Step back to your hands and feet in an upside-down V shape, with your buttocks up in the air, and stretch like a puppy.

PRETEND TO BE AN EASTER HAT – TABLE TOP POSE

Come to an all-fours position with your fingers spread out and palms flat on the ground. Ensure that your back and neck are in a straight but neutral position. Your shoulders should be over your wrists, and your hips should be over your knees while the tops of your feet are flat on the ground. Pretend to be an Easter hat blowing in the breeze.

PRETEND TO BE A BABY LAMB – COW POSE

On all fours, look up, arch your back, and open your chest. Pretend to be a baby lamb munching on hay and say “baa.”

PRETEND TO BE AN EASTER BUNNY – HERO POSE WITH BUNNY BREATH

Come to rest upright on your heels with your palms resting on your knees and take four to six short breaths then a long exhale.

PRETEND TO BE A LADYBUG – CHILD’S POSE

Sit on your heels, slowly bring your forehead down to rest on the floor in front of your knees, rest your arms down alongside your body, and take a few deep breaths. Pretend to be a ladybug in the garden.

PRETEND TO BE A BABY TURTLE – EXTENDED CHILD’S POSE

Sit on your heels, slowly bring your forehead down to rest in front of your knees, place the palms of your hands flat out in front of you, and take a few deep breaths. Imagine being a baby turtle resting on a rock.

PRETEND TO BE AN EASTER LILY – FLOWER POSE

Sit on your buttocks, keeping a tall spine, then lift your bent legs while balancing on your sitting bones. Weave your arms under your legs with your palms facing up. Pretend to be a blossoming Easter lily.

PRETEND TO BE AN EASTER EGG – EGG POSE

Balance on your buttocks while hugging your knees to your chest.

PRETEND TO BE AN EASTER BASKET – BOAT POSE

Balance on your buttocks with your arms and legs straight out in front of you in a V shape. Keep a straight spine and open chest. Pretend to be holding Easter eggs on your belly as if you were an Easter basket.

PRETEND TO BE A BUTTERFLY – COBBLER’S POSE

Sit on your buttocks with a tall spine, bend your legs, place the soles of your feet together, and gently flap your legs like the wings of a colorful butterfly.

PRETEND TO BE A RAINBOW – BRIDGE POSE OR WHEEL POSE

Lie on your back with your knees bent and your feet flat on the ground. Rest your arms down alongside your body, with your palms flat on the ground. Tuck your chin into your chest and keep your spine straight. On an inhale, lift your buttocks to create the arches of a rainbow.

Do you have any favorite Easter books to go with your Easter yoga poses? We’d love to hear your recommendations?