February Pose of the month
As Valentine's Day approaches, what better way to celebrate the season of love than by opening your heart both metaphorically and physically? In the world of yoga, there's a beautiful and empowering pose that not only strengthens the body but also opens the heart – Setu Bhanda Sarvangasana, commonly known as Bridge Pose. This asana not only stretches and tones various muscles but also serves as a gateway to emotional well-being and heart opening. Let's delve into the intricacies of Setu Bhanda Sarvangasana and explore the myriad benefits it brings, particularly in terms of unlocking the heart chakra.
Setu Bhanda Sarvangasana is a backbend that engages various muscle groups, including the legs, glutes, and the entire back. The pose resembles a bridge, with the body forming a gentle arch. The name "Setu Bhanda Sarvangasana" is derived from Sanskrit, where "setu" means bridge, "bhanda" means lock, and "sarvanga" means whole body. As the name suggests, this pose involves creating a bridge-like shape with the body while engaging and locking certain muscles.
Start by lying on your back with your knees bent over your ankles and feet hip-width apart.
Place your arms alongside your body, with your palms facing down to create an anchor.
Press through your feet (particularly the hells) and lift your hips towards the ceiling, lengthening your chin towards your chest to elongate the cervical spine.
As the hips lift, create space between the the fronts of the shoulders and ribcage space by pressing the backs of the shoulders into the mat, and interlacing your fingers under your back and roll your shoulders beneath you, creating a strong foundation.
Keep your thighs parallel to each other and breathe deeply into the chest.
Hold the pose for 30 seconds to a minute, focusing on the lift of the chest and the opening of the heart.
Why practice Setu Bhanda Sarvangasana?
Heart Chakra Activation:
Setu Bhanda Sarvangasana is known for its ability to stimulate and open the heart chakra, Anahata. This energy center is associated with love, compassion, and emotional balance. As the chest lifts in this pose, practitioners often experience a sense of expansion and release, fostering a deeper connection with their emotions and the world around them.
Improved Circulation: The gentle inversion created by Bridge Pose encourages blood flow to the heart, enhancing circulation and oxygenation. This can have positive effects on cardiovascular health, helping to reduce the risk of heart-related issues.
Relief from Stress and Anxiety: Backbends, including Setu Bhanda Sarvangasana, are known for their stress-relieving properties. By opening the chest and stretching the front of the body, tension in the shoulders and neck is released. This can contribute to a sense of calm and relaxation, reducing symptoms of anxiety and stress.
Enhanced Lung Capacity: The expansion of the chest in this pose allows for deeper and more conscious breathing. Improved lung capacity not only oxygenates the body but also supports respiratory health, benefiting the entire cardiovascular system.
Posture Improvement: Regular practice of Setu Bhanda Sarvangasana strengthens the muscles in the back, shoulders, and neck. This, in turn, contributes to better posture, aligning the spine and promoting overall spinal health.
Setu Bhanda Sarvangasana is more than just a physical exercise; it is a doorway to emotional and spiritual well-being. As you embrace this pose, feel the gentle opening of your heart and the liberation of your emotions. Whether you're a seasoned yogi or a beginner, integrating Bridge Pose into your practice can be a transformative journey towards a more open and compassionate heart. Allow your practice to be a bridge connecting you to the profound depths of your inner self, fostering love, acceptance, and a sense of interconnectedness with the world.
Namaste,
Cathy