SETU BANDHASANA
This backbend, which acts as a counterpose to the previous poses, strengthens your legs, neck and back.
It is worse in anticipation than in reality! Use a modification if you don’t feel ready to try it yet.
‘ Lie on your back with knees bent. Exhale, turn your feet outward until the sides contact the floor and your heels are touching. Relax your knees toward the floor. Bring your arms by your body, palms down. Press your hands into the floor and arch your back by lifting your chest. Roll your head back to balance on your crown, hips, forearms and feet. Cross your arms and put your hands on your shoulders.
2 Inhale, push with your feet to bring your hips off the floor. This enables you to roll on to the top of your head and perhaps your forehead. Keep your arms across your chest with hands on opposite shoulders. Stay for five breaths. Exhale, roll down from the posture, then go through chakrasana, vinyasa and back through to sitting.
This pose demands real strength and stability in your neck, and the confidence to move into it fully using your breath. In its full form it gives a strong opening to your chest and, once you have your balance, the pose feels remarkably secure, It is best learned under the guidance of a teacher who will check your technique and give you confidence.
This backbend, which acts as a counterpose to the previous poses, strengthens your legs, neck and back.
It is worse in anticipation than in reality! Use a modification if you don’t feel ready to try it yet.
‘ Lie on your back with knees bent. Exhale, turn your feet outward until the sides contact the floor and your heels are touching. Relax your knees toward the floor. Bring your arms by your body, palms down. Press your hands into the floor and arch your back by lifting your chest. Roll your head back to balance on your crown, hips, forearms and feet. Cross your arms and put your hands on your shoulders.
2 Inhale, push with your feet to bring your hips off the floor. This enables you to roll on to the top of your head and perhaps your forehead. Keep your arms across your chest with hands on opposite shoulders. Stay for five breaths. Exhale, roll down from the posture, then go through chakrasana, vinyasa and back through to sitting.
This pose demands real strength and stability in your neck, and the confidence to move into it fully using your breath. In its full form it gives a strong opening to your chest and, once you have your balance, the pose feels remarkably secure, It is best learned under the guidance of a teacher who will check your technique and give you confidence.
Q If you have any weakness or injury in your neck or shoulders, it is advisable to use a modification.Try doing the posture with your hands supporting the backs of your hips and your elbows on the floor. Or simply go as far as step one but instead of crossing your arms over your chest, leave theni resting on the floor alongside your body.
The finishing sequence includes a series of deep backbends, seated and inverted postures. The shouldérstand and the postures that follow have a pacifying effect. They quieten the breath and the heart, and turn the mind inward. The headstand is a test of balance and calm that requires focus and control without tension; a kind of elegant, effortless stability.
