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Setu Bandhasana - Bridge Pose

Get a prop for this pose - a firm pillow that is about 4 to 6 inches across when squeezed firmly, OR a 9 inches child's plastic ball deflated to about a 7 inch diameter (soft). If done as described below, it will help you to strengthen the muscles of the pelvis and inner thighs as well.

1. Lie on your back with your spine relaxed on your mat, soles of the feet flat on the mat and the knees bent (pointing towards the ceiling)
2. lengthen your arms by your sides, palms flat. Reach you middle fingers towards your heels, and draw your heels closer to your buttocks until they touch the middle fingers (soles of the feet still flat on the floor). For most people, this is the correct spacing between heel and buttock, but if your feet are not able to get this close to your buttocks, it is okay.
3. Make sure the feet and knees are hip width (about 6 inches) apart, feet, knees and thighs are parallel. Keep the legs the same distance apart throughout the exercise.
4.  Lengthen from the crown of your head, press the palms of the hands down flat. Inhale - tilt the tailbone up, and lift the pelvis and buttocks from the mat, then the low back, then the mid back. Exhale, tilt the tailbone down, and touch the tailbone, then the buttocks, low back and then mid-back to the mat (an undulating movement of the spine to warm up the spine, coordinating the movement with your breath and BEGINNING THE MOVEMENT WITH THE TAILBONE AND TILT OF THE PELVIS FIRST). Do this 2-3 more times to warm up the spine.
5.  Next time you inhale and lift up the tailbone, pelvis, buttocks, low back, and mid-back, hold your body lifted. Exhale and press the palms of the hands down on the mat, press down through the soles of your feet. Lift your hips as high as you can. Engage Root Lock (Mulabhanda). This will give you more strength the hold this pose.
6. Breath smoothly, deeply, and fluidly. No weight should be on your neck at all. the chin is slightly tucked towards the sternum. The weight of the body is pressing down into the soles of the feet, and evenly distributed between your shoulders. Lift the pelvis higher, shifting more of the weight onto your shoulders.
7. Continue to breath deeply. Interlace your hands under your body. Reach the knuckles down towards your feet to lengthen the arms. Walk your shoulders closer together under you, closer to the center line of your body. Notice the opening in your chest, rib cage opening to allow the lungs to expand, facilitating deeper breathing.
8. Press your pinkies down, lifting your hips higher. Press down through the soles of your feet. Press down your arms and shoulders. MAKE SURE YOUR KNEES HAVE NOT DRIFTED APART - a very common misalignment here is to allow the knees to flop open. Keep the feet, knees, and thighs parallel or closer, by pressing into your big toes, and consciously drawing your knees closer together.
9. TAKE YOUR CUSHION OR YOUR DEFLATED PLASTIC BALL, AND PLACE IT BETWEEN YOUR KNEES. It should be large enough that you need to squeeze the knees together to hold the ball or cushion there.  Hold this for 30 seconds (or longer, as you develop strength) and continue to breath fluidly throughout.
10. Release by unclasping your hands and drawing the arms apart, allowing the shoulder blades to separate. Exhale and slowly and with control, allow the spine to relax back down to the mat, one vertebrae at a time.

Utthita Parshvakonasana - Lateral Angle/Sideways Stretch

BENEFITS of Parshvakonasana: Increase strength and flexibility of legs (especially thighs), hips, and back. Tones thighs and waistline. Stretches waist and sides of rib cage. Strengthens arms. Tones digestive organs.

1. Begin standing in Tadasana (Mountain Pose) with your feet about 6 inches apart, knees over ankles, hips over knees, shoulders over the hips. Chest open to facilitate deep breathing. Shoulders down and back. Calm your mind. Focus on fluid, deep breathing to center yourself. When you are calm, focused, and centered, bring your hands together in Namaste (prayer position in front of the heart).
2. Inhale and sweep your arms up over head.
3. Exhale and step your right leg out about one leg length to the right, and bring your arms down to shoulder level into 5 pointed star. Check to make sure your legs are straight, and your heels are on the same line.
4. Turn your right foot out 90° to the right, and the left foot turns in 45°. Feel the lines of energy in your body—chest lifted and open, arms stretching out to the sides, feet pressing firmly down into the earth, spine long.
5. Exhale and bend the right knee to form a right angle (bring your right thigh as close to parallel to the ground as you can). Make sure your right knee is directly over the right ankle and right heel, and not beyond. (knee past the ankle can damage the joints).
6. LEVEL ONE: Bend your right elbow and rest it on your right knee. This tilts your torso towards the right—so keep the chest full and open! (common misalignment here is to cave in the right side of the chest by sagging into the right shoulder—keep both sides of your rib cage and chest long and full by pressing into your right elbow and keeping the shoulder lifted to receive the full benefits of this posture.)
7. Lift your left arm up by your left ear, so that there is one long angled line from the outside edge of your left foot to your left fingertips. Your left palm faces the floor past your head. Gaze up towards your left arm.
8. Contract your abdominal muscles (belly) by pulling them into the center of your body. Squeeze your Gluteal Muscles (buttocks) together slightly, which tilts the pelvis forward a little. This protects and strengthen the low back , keeping the spine in one line.
9. Check your right knee. A common misalignment is to have the knee sag in towards the front of the body. Lightly press the right knee back to have it centered on the line between the heels of your feet.
10. Level your pelvis a bit by dropping the left hip slightly and keeping the right hip and sitz bones in line with the right knee.
11. LEVEL TWO—Rotate your chest upwards towards the ceiling—heart and sternum (breast bone) facing upwards. To rotate more deeply, bend your left elbow and drop your left arm behind your back. Take hold of your inner right thigh with your left hand. This gives you more leverage and stability to open the chest, rotating it towards the ceiling. Make sure you do not collapse your right chest—keep pressing into the right elbow to keep the right side of your chest open and long, and the right shoulder straight (not sagging). Your focal point is upwards towards the ceiling.
12. As you inhale, lift your chest away from your waist and expand the chest with your breath. As you exhale, rotate the twist the chest more towards the ceiling. Press back into the left shoulder and make sure your shoulder blades are down and back. Open the chest as much as possible. Breath deeply and smoothly.
13. LEVEL THREE— Bring your right hand (palm flat) down to the floor to the inside edge of your right foot. Press the right upper arm gently against the right knee, to keep the knee in line with the hip, pointing straight ahead. Alignment here is very important—keep the right side of your chest open and long (do not cave in the chest) - as you work your way into this, placing a block (or a stack of books) on the floor, and putting your hand on the block helps raise the height of the “floor” and keeps your alignment correct as you gradually develop the flexibility in the hip and strength in the inner thighs. Keep your right arm long and stable.
14. Lengthen your spine (particularly the low back), keep your abs in, and squeeze your buttocks to keep the pelvis in line. This also keeps that right knee back in line with the heels, and away from your right shoulder. Pull with your left hand to rotate the left shoulder back further, and keep the driste (focal point) upwards. Press into the outside edge of your left foot, to keep the leg active and the left knee firm and strong.
15. TIP: Focus on the fluidity of your breath here. Deep, smooth breathing will sustain you and give you strength—it is the bridge to your inner strength. Connect to your core
16. LEVEL FOUR: Let go of your right thigh, and lengthen your left arm up alongside your left ear. Left fingers are stretching up, arm long, palm facing downwards (like Stage one). Stretch the left arm from the armpit, and REACH! Extend the forearm, wrist, and hand. Keep the wrist straight, knuckles tucked in, hand in line with the arm. A straight plane from fingertips to the ankle along the left side of your body.
17. Keep your left fingers and thumb together, and the left elbow straight and strong. Muscles in the left leg are engaged, and left knee is strong. Feel the streaming line of energy from your left foot through the left fingertips.
18. Stay in this pose for several breaths, breathing deeply and fully, chest expanded and spine long. Notice where you are feeling sensation. Keep the body as relaxed as possible in this pose.
19. TO COME OUT OF THE POSE: - Lift the left arm straight up, fingertips reaching towards the ceiling. On an INHALATION, imagine someone attached a crane to your left fingertips and let them lift you up to center. Straighten the right knee. Rotate your feet back to center (to five pointed star).
20. Exhale, and step your feet back to mountain pose, lowering your hands to Namaste (prayer position in front of the heart).
21. Take a moment to close your eyes, and “receive the blessings of the posture.” Notice the effects on your body—the gifts the posture has to offer. Notice the difference between the two sides of your body.
22. Breath, and wait for your body to invite you to move to the second side. Follow the same steps on the other side of your body, proceeding through the stages.
23. After completing side 2, notice how you feel—be relaxed, and connect with your inner energy.

Bhujangasana -  The Cobra 

Vrikshasana - Tree                   Dhanurasana -  Bow

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