SETU BANDHA SARVANGASANA
SETU BANDHA SARVANGASANA, the posture of the supported half bridge.
This posture is one of the essential postures in asanas. In this week's sequence, this backward bend asana is declined from a beginner to advanced level as there are so many variations.
To take the time to put in place the right actions and benefit from the effects of this posture, we chose the variant with support under the pelvis. For beginners and intermediates, a brick supports the pelvis and for the more advanced, the wrists are used as support.
This sustained effort posture stretches the abdominal region, pectorals, deltoids and intercostals, the front of the thighs and widens the pelvic girdle. It promotes the rest of the heart by installing a feeling of relaxing well-being thanks to the blood which is carried to the brain, opens the chest by releasing the three diaphragms (respiratory diaphragm, pelvic and cervico-scapular) and therefore allows them to relax.
Setu Bandha Sarvangasana strengthens the hamstrings, glutes, thighs, soles of the feet and lower back and improves round backs. It also eliminates tension in the neck and stretches the neck and shoulders.
Supported Setu Bandha Sarvangasana promotes mental stability and hormonal balance while helping to regulate mood. This posture is a good option during women's periods when inversions are to be avoided.
This sustained effort posture stretches the abdominal region, pecs, deltoids and intercostals, the front of the thighs and widens the pelvic girdle. It promotes the rest of the heart, opens the chest strengthens the hamstrings, buttocks, thighs, soles of the feet and lower back. It also eliminates tension in the neck and stretches the neck and shoulders and promotes mental stability and hormonal balance while helping to regulate mood.
VIRASANA, brick
- songs of OM
➞ TORSIONsteps in 3, crossed fingers + palms of the hands / sky (R / L)
- || Palms of the hands / thighs ➞ Take off the buttocks for 3 breaths exceptknees
VASISTHASANApb forto free the back of the knees
BIDALASANA ➞ MARJARIASANA, off knees + parallel shins / ground 5x
VASISTHASANA Beginners: Ardha Vasisthasana
- lower the body to the ground
- fingertips on either side of the mat in line with the shoulders + feet mat width
➞ BHUJANGASANA breaths 3xand rest
- reach out to max + pubis / floor (insp.)
- bend elbows and unroll body on the floor (exp.)
AMVIR
- bring fingertips, walk fingers forward and drop palms / floor
AMS
UTTANASANA Beginners: hands / bricks
➞ SKIER in SS arms, bent legs + belly / thighs + chest / knees + sacrum fingers
Access the annotated class sequence with posture images and join the community of teachers!