Two poses for today are Bridge Pose and Cobra Pose

Bridge Pose and Cobra 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.

Cobra Pose

The Cobra Pose resembles a serpent with its hood raised.

Steps

• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
• Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and lookup.
• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself.
• Breathing out, gently bring your abdomen, chest, and head back to the floor.

Benefits of the Cobra Pose

• Opens up the shoulders and neck.
• Tones the abdomen.
• Strengthens the entire back and shoulders.
• Improves flexibility of the upper and middle back.
• Expands the chest.
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).