Featured Pose Bridge Pose Setubandha Sarvangasana

by Baxter

Compared with the backbends we have previously featured, including Cobra and Upward-Facing Dog pose, in Bridge pose, your back body is in a back-bending shape just from the base of your neck (around C7-T1 for my anatomy geeks out there) to the backs of your knees. So in this pose, you are encouraging back bending movement in most of your spine, but none in the neck or below the knee joints. This makes this backbend suitable for people who have neck problems and experience difficulty or pain with other backbends, as long as the pose is comfortable for you.

But as with many of the other backbends, this pose is great for increasing flexibility along the front of your body—from the crook of your throat to your knees—and for strengthening the muscles that line your back body—from the backs of your knees to the base of your neck. Because you’re lifting your thighs away from the ground, this pose is a good way to strengthen your hamstring muscles, which tend to become weak from too much sitting. For those with low back pain, this can be a helpful pose because it returns your lumbar spine to its natural healthy curve and strengthens lower back muscles that may be weak and contributing to pain. 

When practiced as an active backbend, this pose can be energizing for your body and mind. It is particularly uplifting if you practice it dynamically, lifting up into the backbend on your inhalation and dropping back down on your exhalation. When practiced with support under the sacrum, this pose acts as a supported inversion, with a gentle downward gradient from knees to head, so it can be very calming (triggering the Relaxation Response) and also provides some of the other benefits of supported inversions. This backbend is accessible to anyone who can get down on the floor or even has access to a fairly firm mattress!

I prescribe this pose for:

• Improving front body flexibility
• Improving flexibility of the spine
• Improving strength of the back body, including the hamstrings
• Relief of lower back pain, especially versions 2 and 4 and very low lifts of version 
• Quieting your nervous system 
• Releasing tension around the front of the chest to help improve overall breathing
• Counter-pose for forward bends and twists
• Uplifting pose for mild depression when practiced dynamically

Cautions: The higher you lift your hips into Bridge pose, the more your neck goes into flexion (forward bending). Because of this, those of you with neck issues, such as neck pain, whiplash, or cervical disc problems, should be careful how high you raise your hips, making sure you’re pain free in the pose. You can also try placing a folded blanket under your shoulders but not under your neck or head to reduce the bend of your neck. (If the pose worsens symptoms, you may need to skip it entirely.) 

Although most of my students with low back pain find this pose accessible and even helpful, there will be some people with low back pain who cannot do the pose due to worsening of pain. And those with knee problems sometimes complain of pain around the knee joints as they lift their hips higher. This can sometimes resolved by placing a block between your knees and keeping a good squeeze on it during the pose.

For everyone, do not roll your head and neck side to side when in the full pose, as this could be injurious to the structures of the neck!

1. Classic Bridge Pose

Start in Constructive Rest position (lying on your back with knees bent and heels about four inches from your hips).

From here, establish the normal, slightly arched shape of your lumbar spine. Then push down into your feet and lift your hips straight up off the floor—like an elevator going up a few floors—maintaining the neutral arch of your lower back. Stop this action when the stretch on your front body becomes strong or if you feel the knees coming apart, usually about 6-12 inches off the floor. Keep your thighs parallel each other. 

Once in Bridge pose, bring some focus to your arms. Press the upper backs of your upper arms (where your arms meet your shoulders) firmly down into the floor while actively lifting up the lower tip of your breast bone to the sky. Then press your arms, which are lengthening toward your feet, firmly down into the floor. This will encourage extension of your shoulder joints and spine. Optionally, you can try to roll your upper arms bones under your chest and clasp the hands together under your body, pressing the entire length of your arms down firmly into the floor (this part is best learned from an experienced teacher). Keep your head and neck relaxed and centered, and look straight up at the ceiling above you. 

Stay in the pose for 15-30 seconds, gradually extending your hold over time, up to 1-2 minutes. To come out of the pose, move your arms out to your sides if necessary and then lower your hips straight down, like an elevator returning to the lobby floor. Rest for a moment and consider repeating one more time.

If desired, you can also practice the pose dynamically, coming up into the backbend on your inhalation and lowering down on your exhalation, repeating for about six rounds. This is a good way to warm up for longer holds of the pose or simply to energize or uplift yourself.

2. Supported Bridge Pose with Low/Medium Block

When you rest your pelvis on a prop, Bridge pose shifts from an active pose to a passive, restorative pose. This version still provides the benefits of opening your front body and extending your back body, but there is less strength building than in the active version. And because you are not usually lifting to your maximum, this version is also gentler on the neck. This makes it ideal for gentle practices, for situations of fatigue, as a good closing pose for a practice. 

To come into the pose, start in Constructive Rest pose with a block handy near your hip. Then, come into the pose as in the classic version, but lifting your hips only high enough to slip the block crosswise like a belt is oriented, on its medium or lowest height, under the top part of your buttocks, just below your waist. Then rest your pelvis fully onto the block. Keep pressing your feet into the floor just enough to keep your legs parallel with each other (not turning out) and work your arms and create the lift of your sternum as in the classic version. 

Stay in the pose from 1-2 minutes unless you feel pain or sense you need come out before then. To come out of the pose, press into your feet, lift your hips off the block and slide the block and your arms out of the way. Then lower your hips gently to the floor. Rest a few breaths before moving on.

3. Supported Bridge Pose with High Block

This version has the same benefits as version 2, but because you are on the highest height of the block, it invites more stretch to the front of your body at your hips, abdomen, and chest. For many, this version will be near or even a little beyond what you can do on your own, so be mindful that it does not cause pain in the lower back or neck. If it does, return to a lower height of the block. 

To come into the pose, follow the steps for version 2, but as you lift your hips up, you may need to also lift your heels and come onto the balls of your feet to be high enough to slip the block, crosswise like a belt is oriented, under your pelvis. As you set your pelvis onto the block, your heels should be able to easily come back to rest on floor. If they don’t, come out and turn the block down to a lower height. 

Stay for 8-12 breaths initially and work up to 1-2 minute holds. Even though this is a restorative version of Bridge pose, it may create a lot of sensation in your front body, so you may decide to come out earlier than for version 2.

To come out the pose, exit the same way as you did for version 2, although, once again, you may need to lift your heels to move your pelvis off the block and move the block out of the way before you lower your hips to the floor. Rest for a few breaths before moving on.

4. Supported Bridge Pose with Bolster

(sorry, no photo)

Resting your pelvis on a bolster is similar to the resting on the lowest or middle height of the block, with the same benefits, but adds in the benefit of the bolster’s softness and size, which may provide more comfortable support for those with a sensitive lower back and pelvis. For everyone, using the bolster may make the pose more restful and restorative. 

To come into the pose, follow the same steps as version 2, using a bolster instead of a block. When you slide the bolster crosswise under your pelvis and release down onto it, make sure the entire bolster is below your waist and is not supporting the curve of your lower back. If necessary, move the bolster to a better position. To make the pose fully supported, tie a belt just above your knees to keep your legs in place. From there, use the same actions and timing as version 2.
 
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Featured Pose Hunting Dog

by Baxter and Nina

This week’s featured pose is one of Baxter’s favorite poses for lower back pain. Hunting Dog pose, which is a great precursor to strong poses like Warrior 3, is a wonderful way to tone and strengthen your upper body, especially the serratus anterior muscles, as well your pelvic stabilizers and core belly muscles. It’s also a good pose for anyone trying to improve core strength as well as strengthening the lower back. Baxter prescribes this pose for:

• lower back pain
• balance issues
• fatigue (when standing poses are too tiring)
• improving right/left coordination
• building arm strength

General Instructions: Start by placing a folded blanket on the floor. Then come into a hands-and-knees position, with your knees on the blanket and your hands on the floor or yoga mat. Keep a neutral curve in your lower back and strong arms.

Next, slowly take your right leg back behind you into a lunge position, with your toes turned under and the ball of your foot on floor. Try to keep your pelvis area and lower back in the starting neutral position at all times—no tip, tuck or turn. 

If you are feeling stable, lift your right leg up until it is about parallel with the floor, but no higher. Again, no change to pelvic alignment!

Finally, consider reaching your arm forward parallel to the floor.

Hold the position for at least 6 breaths, and up to 16 breaths. When you release, shake out your left hand and wrist.  Repeat on the second side.

Cautions: If you are having lower back pain, keep the toes of your straight leg on the ground rather than lifting your leg. If you have wrist pain, bend your elbows and rest your forearms on blocks, rather than putting weight on your hands.

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Featured Pose Extended Side Angle Utthita Parsvakonasana

by Baxter

Extended Side Angle pose (Utthita Parsvakonasana) is one of my favorite poses. It improves your balance and strengthens your legs and the sides of your body, especially the side abdominal muscles on your top arm side. And when you hold the pose statically for up to a minute, it also encourages bone strengthening in your hips, spine, and bottom hand wrist. In addition to strengthening, this pose increases flexibility by stretching your inner thighs and the shoulder joint of your top arm. The variations described below make it accessible to almost everyone, as it can even be done on a chair. 

Because this pose is energizing, it can help enliven you when you're feeling tired or lethargic. And because it is grounding, it can be helpful for anxiety or stress.

I prescribe this pose for:

• osteoporosis
• balance problems
• anxiety
• general weakness and fatigue

General Instructions:

1. Start by standing in the center of your mat.

2. Step your feet wide apart, about the length of your legs. Then turn your right foot out about 90 degrees and your left foot in slightly, so the pinky edge of your left foot lines up with the long edge of your yoga mat. 

3. Inhale and extend your arms out to your sides. 

4. Exhale and bend your right knee toward 90 degrees (but not further), making sure your right knee is aligned with the middle toe of your right foot. If it’s comfortable for you, turn your head to gaze over your right hand (essentially entering Warrior 2). 

5. Keeping your front knee directly over your front ankle, side-bend your torso and belly from your hips out over your front thigh, and place your right hand on the floor to the outside of the front foot or on a block that is snuggled up against your right shin. Try to keep the right and left sides of your chest even with each other, avoiding the tendency to round your spine like a bending sapling over the front leg. 

6. Keeping your hips stable, rotate your upper belly and chest slightly up away from your right leg. Bring your left arm overhead in line with your back leg and the side of your chest. 

Hand on the Floor

Using a Block

7. Traditionally, in this pose, your head (and gaze) turn up to look under your left armpit. But I also like to look straight ahead or turn my head to look down at my right foot. Stay in the pose for 30 seconds (8 breaths), working up to 90 seconds (approximately 16-20 breaths).

8. To come out of the pose, inhale as you straighten your right leg and use your left arm to swing your torso back to center, with your arms out to the side. Then, on exhalation, release your arms and turn your feet to parallel. Then repeat the pose on your left side.

Variations:

1. Tight Hips or General Weakness: For this variation, you stand with your feet a bit closer together than usual and then either use a chair for your bottom hand or place your elbow on top of your thighbone, near your knee, with your palm facing up. If you are using a chair, before entering the pose, place the chair so when you’re in the pose, it will be just to the outside of your front knee. 

2. Arm Strength: You can use this pose to build arm strength by keeping your arms up while you change from your right side to your left. 

3. Balance Problems: If you have balance problems, I recommend you use a wall. You can practice with your back to a wall, with the hip of your front leg touching the wall. Or, you can practice with your mat perpendicular to the wall, and your back foot against the wall. This is a good way to get a clear sense of the straightness of your back leg. Either position the entire outer edge of your back foot flush against the wall or have just your heel against the wall, with your back foot turned just slightly in. 

4. Shoulder Tightness: For those with shoulder tightness, taking the top arm overhead in line with your side body can be challenging at first. Instead, take your top arm straight up in the air, as in Triangle Pose. Then, gradually, over time, you can bring your arm closer to the full position.

5. Chair Version: For those who cannot stand to do this pose, start by sitting on a chair as you normally would. Then swing your right leg so it is parallel with the front edge of your chair and your right buttock and part of your right thigh are supported on the chair seat. Then extend your left leg back away from the right, as in the full version of the pose. If your left hip is tight, you can move your left leg a bit forward of the chair to make sure the sole of your left foot is grounded. Inhale your arms up to your sides, and and then side-bend over your right leg, placing your right elbow in your right thigh, palm facing up. For this variation, take the left arm up towards the sky as in Triangle pose. If your shoulders are more open, you can move your left arm in line with your side body and back leg. To come out of the pose, inhale as you bring your torso back over your hips and your arms to your sides. Then, exhale and release your arms down and swing both legs to your starting seated position. Repeat on the other side.  

Cautions: If you have knee problems, don’t bend your front knee quite as deeply. Make sure it stops just shy of being over your front ankle. In addition, standing with your feet a bit closer than the 4 to 4 1/2 feet apart can also help. And if your knee is acutely painful, you could sit on a chair with your front thigh supported by the chair seat. This will take all weight off your front knee. Those with lower back pain on one side or sacroiliac pain on one side should try the higher versions described above for hip tightness. And, as with all held standing poses, those with high blood pressure should stay for much shorter periods of time, such as 4-6 breaths. You should work with a qualified teacher to advance your timings appropriately.

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Featured Pose Dynamic Arm Circles

by Baxter and Nina

In the coming weeks, we're going to be introducing a set of poses you can do outside the yoga room (such as at work or the airport) or from a chair (if standing is not possible, for whatever reason). We're starting off this new set of poses with dynamic arm circles.

This pose is great for preparing your shoulders for yoga practice, or for any task where you will be using your arms overhead (such as painting a house) or a sport that involves your arms, such as tennis. It’s also perfect for releasing tension after you’ve worked your arms or sat for hours at a desk or on a plane. And moving your arms within the complete range of motion is the best way to keep your shoulder joints healthy.

You can do arm circles standing in Mountain Pose (which is how we will show it) or sitting in a chair. Because you can do them without props and in your street clothes, it’s possible to do arm circles almost anywhere (especially if you don’t mind people giving you odd looks at the airport).

The pose has two variations: 1) front stroke: moving the arms forward, up over head, and back around to the front and 2) back stroke: moving your arms back, up over your head, and down toward the front.

Baxter prescribes arm circles for:

• Gaining flexibility in tight shoulders
• Regaining range of motion after an injury
• Arthritis, lupus, or other diseases that limit range of motion

Instructions. Start in Mountain pose, with your chest facing forward. Then make circles your arms using either in forward stroke or back stroke motions, moving with your breath (for example, moving forward and up on and inhalation, then back and down with an exhalation). Baxter generally recommends about six repetitions.

Don’t try to make perfect circles. If your shoulders are tight, you may have to allow your arms to go slightly out the side. Listen for pops, clicks and discomfort, and try to find a comfortable range of movement.

You can move both arms at the same time, alternate between right and left, or move one arm forward and up while the other is moving back and down, as if you were swimming. Relax and have fun!

Cautions. If this causes an acute or old injury to flare up, stop the movement. If you’ve dislocated your shoulder, proceed with caution, especially with the back-stroke version. If these movements cause pain, have your yoga teacher or a doctor take a look at your shoulders.

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Featured Pose Downward Facing Dog Variation Puppy Pose

by Baxter and Nina

As part of our continuing mission to make Downward-Facing Dog accessible to almost everyone, today we’re featuring the kneeling variation of the pose that is sometimes called Puppy pose. For those of you who cannot do full Downward-Facing Dog pose due to hand or wrist problems or general weakness, this modification is a wonderful alternative. Because your knees are on the floor, you bear very little weight on your hands in this pose. And because your shoulders are lower to the ground, the position of your wrist stays closer to neutral. (When your hands are directly under your shoulders, as in Cat-Cow pose, your wrists are deeply bent; however, in Puppy pose, your hands and arms are more in line with your wrists.)

Even though you’re bearing very little weight on your hands in this pose, because you keep your arms and shoulders active, this pose still helps build upper body strength while also increasing flexibility in the shoulders. Puppy pose activates the triceps muscles in the backs of your arms and the stabilizing muscles of your shoulder blades. As a side effect, if you keep your spine neutral, you also strengthen your front abdominal muscles (and who doesn’t love that).

For upper body strengthening, you can practice this pose on its own as an alternative to full Downward-Facing Dog, or you can use Puppy pose to warm up for practicing the full pose, especially if you are tight in the shoulders.

Instructions: Although we haven’t included the prop in our photo (our bad!), we do recommend that you start by placing a folded blanket on your mat to protect your knees before you come onto your hands and knees. Now come onto a hands and knees position (like Cat pose), with your knees on the folded blanket and your palms on your mat (or the floor). If your wrists hurt in this position, stay on your fingertips.

From hands and knees position, keeping your hips over your knees, slide one hand at a time as far forward as is comfortable. Keep your hands shoulder-width apart and even with each other. At this point, you may be able to get more length between your hands and sitting bones by sliding your sitting bones back away from your hands. If you have tight shoulders, be aware of the tendency for your front lower ribs to drop or your lower back to arch dramatically to compensate. So focus on maintaining your torso  in Mountain pose (Tadasana) alignment.

Once you have aligned yourself in the pose, press your palms firmly into the ground. Then reach your hands down and forward as you create an opposite movement of your sitting bones away from your hands to get a maximum length and stretch in the pose.

Stay in the pose for six to eight breaths, gradually working your way up to one minute. To come out of the pose, you can either swing your shoulders forward and then walk your hands back or simply walk your hands back to your knees.

Cautions: If you have rotator cuff injury or a history of shoulder dislocation, keep your chest lifting away from the floor rather than pressing down toward the floor. Back off if you feel any pain. If you have lower back problems, make sure you keep your lower back neutral (not overly arched) as you enter, maintain and exit from the pose. If you have knee problems, you might need extra padding. Or, you might need to choose a different variation of Downward-Facing Dog pose (see Downward-Facing Dog Variations).

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Featured Sequence Lower Body Strength Practice

by Baxter

Warrior 3 Pose

Lower body strength is vital to so many of our daily activities, from the simplest tasks, such as, getting out of bed in the morning and moving around the house as we start the day, to elective activities, such as, getting up and down in the garden on a lovely spring day, to unexpected events, such as helping to move furniture for your best friend. So, from from my perspective, we are talking about strengthening the muscles around your hip, knee, and ankle joints as well as the bones that make them up. I’ve designed this Lower Body Strength Practice for you with all that in mind.

In previous posts we have described how yoga asana practices can build both muscular strength and bone strength. Modern exercise physiology and other research has given us suggestions for how long we might want to hold our static poses to either build new muscle or new bone. And although different timings are suggested in the literature, I’d recommend that when you try out these poses on your own, you start by noticing when you start to feel tired or weak or shaky as you try holding the poses. Make a mental note of how long it was before those sensations arose and then make that your starting goal point. And as you practice over time, add a few seconds to your baseline hold until you can safely work up to my suggested hold times. 

Research on bone building has suggested that holding poses or doing weight-bearing poses for up 10-70 seconds will turn on the bone-building activity in thin bones. For building new and stronger muscles, you will want to shoot for 90 second holds of the static poses. So, for combining these two goals, I suggest that you gradually work your way up to 90-second holds over the course of a few weeks or even months if you tire quickly when you start out. I will emphasize both the static poses variations and dynamic mini-vinyasa sequences (moving in and out of a particular pose). The mini-vinyasa sequences make use of strength, while at the same time requiring and challenging agility and balance, two of the other skills we want to develop in yoga for healthy aging!

And even though the following sequence is designed to address lower body strength, keep two things in mind. First, any time you are doing a yoga asana practice, you get way more then just your intended focus. So, even though I am recommending the following poses for lower body strength, know that you are also likely getting some core strengthening, upper body strengthening, and a decent amount of opening or stretching as well. Second, this is by no means an exhaustive list. I am focusing on some of the more common and accessible modern yoga poses, but you could add others on your own, if you find they challenge your lower body strength.

Warming Up 

Dynamic Reclined Hip Stretches: Since we will be working with all the joints of the lower body, it is nice to start by warming them up to a more full range of motion. Do this a few times on each side. 

Active Practice

1. Bridge pose: Do six rounds of dynamic Bridge pose, inhaling your hips up and exhaling them down. Then come up into the pose and try to hold it for six breaths, gradually working up to a 90-second hold.

2. Locust pose: Lying on your belly, do six rounds of full or half Locust, inhaling while lifting your chest, head and either one or both legs, and exhaling back to the starting position. Then come up into the pose and try to hold it for six breaths, gradually working up to 90 seconds over time. Take your time with this one, as it can be challenging for some lower backs.

3. Boat pose: Sit with your knees bent and your feet on the floor in front of you. Hold onto the back of your knees and rock back to balance on your buttocks with your feet just off the floor. See how long you can stay before your front thighs begin to tire. If Version 1 is easy, try Version 2, which involves bringing your shins parallel to the floor and holding there. If Version 2 is easy, try Version 3, letting go of your knees and stretching your arms forward. Finally, if Version 3 isn’t challenging enough, try Version 4, straightening your knees so your upper and lower body forms a “V” shape. Start with six breaths and work up from there.

4. Hunting Dog pose: Come to your hands and knees. Extend one leg back behind you with your knee straight and toes on the floor. Keep your pelvis and lower back steady as you lift up your back leg about parallel with the floor. Hold for six breaths, gradually working towards 90-second holds. Repeat on the other side, of course!

5. Mountain pose: Practice Mountain pose with a block between your thighs and your feet set so you feel a nice squeeze of your inner leg muscles against the block. Stand for 60-90 seconds with your legs actively squeezing the block. This will strengthen your inner thigh muscles in addition to working all of the standing muscles in your legs.

6. Dynamic Arms Overhead pose with Heels Lifted: Starting in Mountain pose (with or without the block in the previous pose), inhale your arms overhead and lift your heels a few inches off the floor, keeping the balls of your feet evenly on the floor. Then exhale as you return your arms and heels to the starting position. Repeat six times. Then try to hold your heels up for six breaths, adding time gradually. This is great way to strengthen your calf muscles and work on balance!

7. Powerful pose (Utkatasana): From Mountain pose (with or without a block between your thighs), inhale yours arms overhead. Then exhale into high squat, with your knees bending forward, your hips sitting back a bit and your torso leaning out over thighs a bit. Then inhale back to Mountain pose with your arms overhead. Repeat six times. Then try holding the pose for six breaths, gradually lengthening over time. This pose works your hips, knees and ankles.

8. High Lunge: From Mountain pose, take an easy forward fold, placing your hands either on blocks by your feet, or on the floor. Then step one leg way back into a high lunge as you bend your front knee. Position your front knee over your front ankle joint and keep your feet hips-distance apart, side to side. Press down into your front foot and the ball of your back foot and try to use your arms less for support to increase the work of your legs. Start with six breaths and gradually increase to 90 seconds over time. Repeat on the other side.

9. Straight Leg Standing poses: You’ll be doing a dynamic sequence as a warm up for the full static hold. I will use Triangle pose to illustrate this, but you could do this with Pyramid pose as well. Start with your legs apart and feet aligned as usual for Triangle. Inhale your arms up parallel with the floor, and then exhale into Triangle. Inhale back up with arms out to sides, and then exhale your arms down to your sides. Repeat six times. Then hold full Triangle for six breaths, and work on increasing your time in the pose. Repeat on second side. So, do the dynamic sequence as a warm up for the full static hold.

10. Bent Knee Standing poses: You’ll be doing a dynamic sequence as a warm up for the full static hold. I will use Warrior 2 to illustrate this, but you could do this with Warrior 1 and Extended Side Angle Pose as well. Start with your legs apart and feet aligned for Warrior 2. Inhale your arms up parallel with floor, and then, as you exhale, bend your front knee over the front ankle joint. Inhale while straightening your front knee and exhale as you release your arms to your sides. Repeat for six rounds, and then hold the full pose for six breaths, working up to 90 seconds gradually. Repeat on second side.

11. Balancing Poses: You’ll be moving with your breath to enter the pose. I will use Warrior 3 to illustrate this, but you could do Half Moon Pose, Tree Pose or Eagle Pose similarly. Stand with your feet and torso aligned as for Warrior 1 pose. Then inhale your arms overhead. Next, exhale and bend your front leg over your front foot, and as you inhale, tip your torso forward over your front leg, pivoting onto the ball of your back foot. Exhale and step your back foot toward your front foot about six inches. On your next breath cycle, with hands to hips, tip forward and balance on your front foot, straightening your front knee, lifting your back leg up for Warrior 3.  Hold for six breaths, then step back foot down to the floor. While in the pose, attempt to keep your hips square with the floor beneath you, and work toward getting your back leg and your torso parallel with the floor. Repeat on second side. Gradually add more time in the pose.

Cooling Down

After strong standing pose work, it is a treat to rest your legs nicely for a few minutes. I recommend any of the following three poses:

Savasana with a bolster under the knees (see Corpse Pose Variations): 

Easy Inverted pose:

Legs Up the Wall pose (Viparita Karani), my favorite:

Aim for 10 minutes to try and cultivate the Relaxation Response for your body and your mind!

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