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Supported Bridge Pose (Supportive Setu Bandha)
Legs Up The Wall Pose (Viparita Karani)
With Dr Kiki Morriss
Supportive Setu Bandha and Viparita Karani are wonderful restorative poses that will help you to feel relaxed, grounded, focusedand positive. Spend a few minutes every day in these simple poses, and you will reap the numerous benefits of a calm mind andbody. Instead of wasting your time mindlessly scrolling on your phone, experience how well you feel both mentally and physically after practicing these poses.
MOVING INTO THE POSES SUPPORTED BRIDGE POSE
- Lie on your back with your knees bent and your feet flat.
- Have your legs hip-width apart.
- Align your knees above your ankles.
- Place a yoga block under your sacrum – adjust the position of the block for optimum comfort and relaxation.
- Rest your weight evenly on the block.
LEGS UP THE WALL POSE
- Sit sideways with your right side next to the wall.
- Lift your legs up onto the wall.
- Lower your head and shoulders to the ground and rest on your back.
- Allow some space between the wall and your bottom.
- Move closer or further away from the wall, until you find your perfect position.
BREATHING - BOTH POSES
- Allow your breathing to be completely natural as you rest in the poses. Observe your inhalations and your exhalations as they come and go. Do this for 3-5 minutes.
If you have time try the following breathing exercises:
- Practice equal breathing for 3-5 minutes by breathing in for 4 counts and breathing out for 4 counts, so your inhalations are the same length as your exhalations.
- Then practice 2:1 breathing for 3-5 minutes by making your exhalations twice as long as your inhalations. If this is difficult and causes you to strain, return to the previous exercise.
- Finally breathe naturally for another 3-5 minutes. Observe your body breathing in and breathing out. Allow the spaces between your thoughts to lengthen.
REST YOUR EYES – BOTH POSES
- Close your eyes and let your eyelids be soft.
- Relax the space between your eyebrows. This is your third eye point, the centre of your intuition and foresight. When this chakra is open you connect with your inner wisdom, allowing you to move forwards in life with courage and clarity, to make enlightened decisions, and to deal smoothly with the challenges of life.
ARMS – BOTH POSES
- Rest your arms by your sides with your palms facing the sky.
- Be aware of the ground beneath the backs of your hands.
- Let your fingers and thumbs curl naturally.
- If you prefer, place your hands on your abdomen or chest
COMING OUT OF THE POSES
- Retain the relaxed energy you have created in the poses by moving out of them mindfully with care and purpose.
SUPPORTED BRIDGE POSE
- Lift off the yoga block and lower your back and buttocks to the ground
- Roll into foetal position on your left side. Rest for 1 minute before coming up to a seated position.
LEGS UP THE WALL POSE
- Press your feet onto the wall and lift your hips.
- If you are using a support, move it out of the way.
- Roll onto your left side and rest in a foetal position for 1 minute before sitting up.
- If you prefer, place your hands on your abdomen or chest
BENEFITS - BOTH POSES
- Calms your mind and body
- Relieves anxiety and stress.
- Shifts you from the sympathetic nervous system to the rest/heal response of the parasympathetic nervous system.
- Improves cardiac return as both are inversions, lifting lower body above the heart
- Improves venous drainage and improves circulation in your legs.
- May reduce swelling and pain in your ankles and lower legs.
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EXTRA BENEFITS OF SUPPORTED BRIDGE POSE
- Passively stretches the quadriceps and psoas muscles.
CONTRAINDICATIONS AND CAUTIONS
- Avoid Supported Setu Bandha if you have a neck, back or knee injury.
- Do not practice either pose if you are menstruating or if you are in the second or third trimester of pregnancy
- If you have glaucoma, a detached retina, high blood pressure or a serious spinal condition, speak to your doctor before practicing Viparita Karani.
VARIATIONS SUPPORTIVE BRIDGE POSE
- Rest your head on a small pillow
LEGS UP THE WALL POSE
- Lower your legs wide to the side to make a V shape.
- Bend your knees and bring the soles of your feet together in a Butterfly position. • Lift your hips by placing a bolster or cushion under your sacrum. Rest your head on a small pillow.
Om Magazine
First published in November 2009, OM Yoga magazine has become the most popular yoga title in the UK. Available from all major supermarkets, independents and newsstands across the UK. Also available on all digital platforms.
