Two poses for today are Bridge Pose and Warrior 3 Pose​

Bridge Pose and Warrior 3 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.

Warrior 3 Pose

To bring a sense of freshness back to your practice, try taking a new approach to Virabhadrasana III (Warrior Pose III). It’s a pose that challenges your body with both backward- and forward-bending elements. It also builds power and grounding in the legs while offering chances for lightness and play

Steps

1. Begin in a high lunge with your right foot forward and hands together at the center of your chest.
2. Lean forward and shift your weight into your right foot until your left foot hovers off the ground.
3. Straighten both legs as much as is comfortable. Extend the ball mound of your left foot back behind you and reach your chest forward.
4. Press your standing foot firmly into the ground.
5. Keep your hips level to the ground.
6. When you feel relatively steady, reach your arms out in front of you to create one long line from your left foot to your fingertips. Face your palms toward each other and hug your forearms toward each other.
7. Stay in the posture for 3-5 breaths, then gently release to standing. Repeat on the other side.

Benefits

• Strengthens ankles, legs, shoulders, and back.
• Tones the abdomen and core.
• Improves posture.
• Creates a sense of power