Yoga Semester Project-Setu Bandha Sarvangasana

1 & 2

2) Sanskrit Name-Setu Bandha Sarvangasana

Translation-building a bridge over the obstacles that we might face on the mat and metaphorically speaking getting over the obstacles in our lives

3) English Name-Bridge Pose

4)

a. Describe how to get in and out of the asana

First lay done on your back in straight alignment with the heels, knees, shoulders, arms, and head. Bend your knees as close to your sitting bones as possible keeping your alignment. Take a deep breath and then exhale as you push your tail bone up while moving your shoulder blades in to the center of your spine, making sure to press your inner feet and arms into the floor. Also make sure to keep your butt firm while pressing your tail bone up. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso. To get out of the asana release with an exhalation, rolling the spine slowly down onto the floor.

b. Actions involved in the asana

The actions involved in this asana include keeping good alignment in the body, having steady breathing and awareness of your breath, keeping the right angles in the pose (parallel back to the floor), firming the butt, firming the shoulder blades, lifting the tail bone up, pressing your arms and inner feet into the ground.

5) Benefits/Effects of the asana

This asana is good for mind and body as well. It stretches the chest, neck, and spine and stimulates abdominal organs, lungs, and thyroid. It is an excellent rejuvenator for tired legs.  It improves digestion, reduces anxiety, fatigue, backache, headache, and insomnia. It is a therapeutic posture for asthma, high blood pressure, osteoporosis, and sinusitis. It also calms the brain and helps alleviate stress and mild depression.

6) Awareness-how you feel in the asana

I can definitely feel the entire region of my back as well as my abdominal regions being stretched out. I think that if I can continue practicing this asana I will improve my back and abdominal regions flexibility, therefor preventing things such as stomach or back pains. I still have trouble controlling my breath in this asana so I do feel a little discomfort when I take the full posture. However if I learn how to control my breath better I should be able to eliminate that discomfort. I also feel the shoulder blades really pressing into each other, which is helping to stretch my upper back. My legs also feel stronger after I do this asana because it requires you to firm your butt and to keep the legs strong to support your body in this pose.

References-                                                                                                                                                       

http://www.yogajournal.com/poses/472

http://www.india-shopping.net/Yoga/setu-bandha-sarvangasana.htm

http://en.wikipedia.org/wiki/Bandha

http://en.wikipedia.org/wiki/Sarvangasana

Songs-

Yiruma-River Flows In You, Kiss the Rain, Love Me, and Maybe

Pictures-

http://earthbaby.tv/wp-content/uploads/2008/04/bridge-pose.jpg