ASTRO YOGA - Posture of the month for September
by Anette Shine

The sanskrit word SETU means “bridge” - BANDHA translates as “formation” and ASANA means “pose”  Anatomically the earth sign VIRGO corresponds to the intestines, the spleen & the nervous system. Ruled by the planet Mercury, the colours are grey/dark blue.

Virgo

The supported Bridge Pose focuses on the areas corresponding to the astro sign VIRGO: Place your sacrum on a block (or stagged books until you find a comfortable height) relax and put your full attention on the complete breath (the belly rises on the inhalation and lowers on the exhalation) This way you consciously massage your internal organs and stimulate the nervous system. You can have your arms by your sides or up behind you by the ears, which will give you a deeper stretch.

How to do it:

In the original bridge pose, one does not use a block, but uses ones leg strength to push oneself up into this backbend, which has an invigorating, strengthening, opening effect. Before coming into a static stage with block/book support, you can gently warm-up by inhaling, rolling up into the poise, then exhale down several times, massaging the spine and engaging the pelvic floor muscles (moola bandha) just before you begin to lift up.

What to focus on:

Keep your feet parallel, if possible not wider than you hips. Once you have your hips as high up as you can, place your block (or books) under your sacrum and make sure you are comfortable so you can concentrate on deep belly breathing = internal organ massage. Try to close your eyes and listen to your body’s messages from within. Your body is much wiser than you may realize, so keep relaxing and go deeper...

Variations of SETU BANDHASANA:

In variation A  you push one leg (heal) up at a time - urdhva eka pada – (in sanskrit)
This lengthens and increases the flexibility of the hamstring (which helps avoiding backache) plus improves the circulation.

In variation B you cross the ankle over on the outside on the knee into half lotus –  ardha padmasana – (in sanskrit) This opens the hip and releases tensions from the deep psoas muscle. Keep pushing the bent knee towards the floor as you exhale.

In variation C you extend your legs out in front of you, one at a time, and relax! This goes even deeper into the internal organs, so take it easy if you are not used to this, or try just one leg extended at a time.

How to come out of it and a counter pose:

Put both feet down, hip distance apart, then push your hips up so you can take your block/books away and slowly roll down, one vertebrae at a time...then bring your knees up to the chest and put your hands/arms around your legs so you can massage your lumbar spine (either roll from side to side or around in circles)

Another Virgo related posture:

The classic twist  (which cures indigestion, prevents sciatica, alleviates lower back & hip pain).

Bring both knees over to the right and look to the left, trying to keep your shoulders on the ground. Breathing deeply in this shape stimulates and massages directly the spleen and descendant intestine. (After you can bring the knees over to the left and breathe on the opposite side, which massages the liver/gall-bladder/ascendant intestine)

Contact:  Anette Shine – sunshine@yogamontecarlo.com * Sunshine Yoga:  +377 97 777801 *  Website: www.yogamontecarlo.com

Publicity by Anna Fill: anna@therivierawoman.com