Holding postures is an excellent way to warm up and work on deeper levels in the body. For the next few months we will offer focus postures for you to work on. If you find any of these poses too strong to immediately hold build them up with a flow, holding gradually for longer & longer over time.
 Kandharasana, the bridge/shoulder pose is excellent for spinal re-alignment and relieving back ache. It helps to open up the heart and chest space whilst simultaneously lengthening the colon, stretching and toning the abdominal and reproductive organs.
Both stimulating and soothing the endocrine system, this posture has effect on either Vishuddhi or the Anahata chakra.
Begin by lying on the back with the full length of the spine (from tailbone to the base of the neck) connected to the floor beneath you. Bend the knees with the soles of both feet connected to the floor. Knees and feet both hip distance apart throughout. Walk the heels closer towards the buttocks if you want a stronger back bend.
Using the inhalation, begin to tuck the tail bone lifting the spine slowly up and off of the floor. At the peak of the inhalation, hold the pose hips and navel extended high whilst the chest pushes up towards the chin.
Release with the exhalation, slowly lowering the spine back down to the floor. Try and make the movement last the full length of the exhalation, before the hips and buttocks connect to the floor!
Start the month rolling up/down in and out of the posture 27, 18, 11, 9 times.
As the month progresses aim to hold the pose on your final round. Counting the breath backwards build up the length you hold for from 9, 11, 18, 27 breaths.
Explore how you feel over the course of the month whilst keeping your Kandharasana pose high and strong. |
And remember what Swami Karmamurti always says…