Two poses for today are Bridge Pose and Cat Pose

Bridge Pose and Cat Pose

Bridge Pose

This asana’s name is a very accurate description of the posture: Setu translates to “bridge”, and bandha to “joining”. Partial inversion and partial backbend, Setubandhasana is a unique combination of two of the main asana categories. As simple as this pose may seem, it requires very specific pelvis alignment and sufficient core engagement for safe back bending and constitutes excellent foundation work for inversions such as Shoulder Stand and Plow Pose. The pose stretches the chest, neck, and spine as well as the reproductive and digestive organs. It calms the mind and boosts mood, helping with anxiety, fatigue, and depression.

Steps

1. Lie in a supine position on the ground, making sure that the head is in line with the spine. Bend the knees, and place the feet at a distance to the buttocks, keeping them parallel and hip-distance apart.
2. The arms are alongside the torso. The shoulders are rolled backward to bring them close to each other.
3. Peel the spine off the floor vertebrae by vertebrae while keeping the head and the top of the shoulders on the ground. Raise the chest and navel as high as possible, and push the chest towards the chin by pressing firmly into the legs. Keep the feet and shoulders in the same position. The soles of the feet remain flat on the floor.
4. The hands may be interlocked, or the palms may face the ground. Very flexible students can aim to hold their ankles with their hands. In any case, the lower legs have to be kept perpendicular to the ground, avoiding strain on the knees.
5. In the final position, the body is supported by the head, neck, shoulders, arms, and feet.

Benefits

• Stretches the chest, neck, and spine.
• Stimulates lungs and thyroid.
• Stretches the colon and abdominal organs.
• Tones the female reproductive organs.
• It calms the brain and helps alleviate stress and mild depression.
• Reduces anxiety, fatigue, and insomnia.

Cat Pose

The cat pose (Marjaryasana) in yoga stretches and strengthens your spine to help improve your posture and balance. Cat pose often is combined with cow pose (Bitilasana) to lengthen and open up your spine. Cat and cow poses are a good way to warm up your back for further spinal stretches. Talk to your doctor before doing these poses if you have a chronic back condition or have had a recent back injury.

Steps

• Start on your hands and knees (all fours) with knees under the hips and wrists under the shoulders or slightly forward
• Spread your fingers and press through the base of the fingers and the fingertips
• As you exhale, pull your belly in, lift your side waists, round your spine and release your head towards the floor
• Actively press the floor away and feel the stretch in the back body
• Inhale and come back into your neutral starting position.

Benefits

• Gently massages the spine, increasing mobility
• Stretches the back and neck
• A great warm-up before yoga practice paired with Cow pose
• Increases circulation of spinal fluid
• Strengthens the muscles of the hands and wrists and prepares them for Downward Dog.

Bridge Pose and Cat Pose gently massages the spine, increasing mobility, stretches the back and neck. Try these poses with Guided Yoga from YouVeda