Se-tu Ban-dhaa-sa-na Setu = bridge; bandha = lock
Instructions
Place a folded blanket on the floor and lie on the
blanket in savasana, with the tops of your shoulders 2-3 inches below the
folded edge of the blanket, arms directly alongside your body on the
blanket.
Bend your knees and slide your feet in, about 4-6 inches
from your buttocks. Keep your feet hip-width apart throughout this pose.
Firmly tuck your pelvis and, on an inhalation, press the balls of your feet
into the floor and slowly lift your spine off the floor, one vertebra at a
time. Come up as far as is comfortable. Bring your palms together behind
your back and interlace your fingers. Roll your shoulders under, one side at
a time, opening your chest without closing off the back of your body.
To complete the pose, release your hands and grasp your
ankles. Your shins should be vertical; if your knees are farther from your
head than are your ankles, then either press up farther into the pose
(pelvis firmly tucked) or release your ankles, step your feet away from your
head, and interlace the fingers once again.
Breathe smoothly and naturally as you hold the pose.
Mentally affirm, "I offer every thought as a bridge to divine grace."
To exit, inhale and tuck your pelvis, then exhale and
slowly lower your spine back to the floor, one vertebra at a time.
Pause in savasana and integrate the effects of the pose. Or if your lower
back needs a release, proceed immediately to a counterpose (e.g., hug your
knees to your chest and roll side to side).
Bhujangasana
Cobra Pose
"I rise joyfully to meet each new opportunity."
Bhu-jan-gaa-sa-na Bhujanga = serpent, snake
Instructions
Assume a prone position with your forehead on the
floor and feet hip-width apart (or less). Place your palms on the floor
beside your chest, elbows close at your sides. Gently lengthen back through
your legs during the entire pose.
On an inhalation, curl your torso off the floor in
three stages: First use your neck muscles to lift your head (and only your
head) as far as possible (without jackknifing your neck). Then use your
upper back muscles to lift your chest as far as possible. Finally, press the
pubis into the floor and use your lower back to lift you up as far as
possible (but without lifting the navel from the floor).
Use your arms to provide stability and support, but
not to push yourself up into the pose. Keep your elbows in at your sides,
shoulders relaxed away from your ears, and shoulder blades spread wide. Gaze
softly upward, keeping the back of your neck long.
Breathe smoothly and naturally as you hold the pose,
and affirm mentally, "I rise joyfully to meet each new opportunity."
To exit, inhale and lengthen your spine; on the
exhalation release your torso slowly back to the floor.
Pause in the prone position and integrate the
effects of the pose. Or, if your lower back needs a release, proceed
immediately to a counterpose (e.g., balasana).
Dhanurasana
Bow Pose
"I recall my scattered forces to recharge my spine."
Dha-nur-aa-sa-na Dhanu = bow
Instructions
Begin in the prone position with your forehead on
the floor. Bend your knees, keeping them hip-width apart, and grasp the
outsides of your ankles. Keep the pubis in contact with the floor throughout
this pose to protect your lower back.
Inhaling, press the pubis into the floor, lift your
legs off the floor, and begin to move your feet away from your head, drawing
your upper body off the floor. As your body comes into a bow shape, keep
your shoulder blades spread wide, knees hip-width apart, and pubis on the
floor. Actively lengthen the entire underside of your body, with the tops of
your thighs lengthening toward your knees, and your stomach/chest area
lengthening toward your chin.
Breathe smoothly and naturally as you hold the pose
and affirm mentally, "I recall my scattered forces to recharge my spine."
To exit, inhale and lengthen your spine, then on the
exhalation lower your legs and torso slowly back to the floor. Let go of
your ankles and lie in the prone position.
Pause to integrate the effects of the pose. Or, if
your lower back needs a release, proceed immediately to a counterpose (e.g.,
balasana).
Matsyasana
Fish Pose
"My soul/loots on waves of cosmic light."
Mat-syaa-sa-na Matsya = fish
Instructions
From savasana, place your hands underneath your
sitbones arms straight, elbows shoulder-width apart (not under the body),
and palms down. On an inhalation, press your elbows into the floor and your
sitbones into your hands, lifting your upper body into a backward bend. If
your head comes off the floor, soften your neck into the same curvature as
the rest of your spine and gently lower the crown of your head to the floor.
(Place only as much weight on the crown of your head as if you were standing
upright, resting a hand on top of your head.)
Continue pressing your elbows into the floor and
sitbones into your hands to maintain a dynamic backward bend of your spine.
Open the chest and front of neck.
Breathe smoothly and naturally as you hold the pose
and affirm mentally, "My soul floats on waves of cosmic light."
To exit, inhale and press your elbows into the
floor, bringing the crown of your head off the floor and your chin toward
your chest, lengthening the back of your neck. Then exhale and slowly remove
the support of your elbows, gently lowering yourself back into savasana,
starting with your lumbar spine and finishing with your head.
Pause to integrate the effects of the pose.
Salabhasana
Locust Pose
"I soar upward on wings of joy!"
Sa-la-bhaa-sa-na Salabha = locust
Instructions
Assume the prone position, arms down at your sides and chin to the floor.
Pressing the pubis firmly into the floor, inhale and lift your legs, arms,
and torso off the floor into a backward bend, using the strength of your
legs, shoulders, and lower back. Turn your palms toward your body and
lengthen your fingers toward your feet. To protect your lower back, keep
actively pressing the pubis into the floor and lengthening through your
legs. Keep the back of your neck long.
Breathe smoothly and naturally as you hold the pose, mentally affirming,
"I soar upward on wings of joy!"
To exit, inhale and lengthen your entire body, then exhale and release
back into the prone position.
Pause in the prone position and integrate the effects of the pose. Or, if
your lower back needs a release, proceed immediately to a counterpose (e.g.,
balasana).
Ananda yoga is a combination of yoga postures (asanas) with a deep attunement to the underlying energy of the body, mind, and soul. Yoga classes are available for all levels of practice, including advanced yoga teacher training for certification as a yoga instructor. We invite you to come experience your true self through the path of Raja Yoga. Explore the possibilities for your life. Ananda Yoga of Portland is located in Beaverton, Oregon - a suburb to the west of Portland.