Bridge Pose

Bridge Pose

Yoga

SANSKRIT: Setu Bandha Sarvangasana (set-uu bahn-dah sar-VAHN-GAHS-anna)

DESCRIPTION: From a supine position, on your back, the hips are pressed up with the heels of the feet rooted into the earth close to the sits bones. The toes are actively lifted and the pelvis tucked. The thighs are parallel to the earth and the fingers are interlaced under the body with the rib cage lifted and the heart open. The back of the neck rests on the earth. The gaze is to the sky.

BENEFITS: Stretches the chest, neck, and spine. Stimulates abdominal organs, lungs, and thyroids. Rejuvenates tired legs. Improves digestion. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done supported. Reduces anxiety, fatigue, backache, headache, and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis.

Camel Pose

Camel Pose

Yoga

SANSKRIT: Ustrasana (oosh-TRAHS-anna)

DESCRIPTION: From a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth. The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened. The tailbone is tucked under but the hips do not puff forward. The shins and tops of the feet are pressed firmly into the earth. The ribcage is open, along with the heart center, but the lower front ribs do not protrude sharply towards the sky. The lower back lifts the ribs away from the pelvis to keep the lower spine as long as possible. The base of the palms are pressed firmly against the soles (or heels) of the feet and the fingers are pointed toward the toes. The arms are extended straight and are turned slightly outward at the shoulder joint so the elbow creases face forward without squeezing the shoulder blades together. The neck is in a relatively neutral position, neither flexed nor extended, or (for the advanced practitioners only) the head drops back. Be careful not to strain your neck and harden your throat. The gaze is either towards the sky or towards the earth, depending upon your flexibility.

BENEFITS: Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat. Stretches the deep hip flexors (psoas). Strengthens back muscles. Improves posture. Stimulates the organs of the abdomen and neck.