May 2020 Pose of the Month: Setu Bandha Sarvangasana/Bridge Pose

Setu Bandha Sarvangasana (setu = bridge; bandha = building or lock; sarva = all; anga = limbs; asana = pose) or Bridge Pose

A bridge is a structure built over some sort of obstacle, be it a river, a railroad track, another road, etc. In essence, a bridge is a connector of two things that may originally seem impossible to connect. Spiritually, a bridge can be seen as a union, as our bodies are a union between earth and sky, and a bridge is a link between two different situations. Right now, as we are in the midst of a global pandemic and many of us are following “shelter-in-place” or “stay-at-home” orders, we are, in a sense, on a bridge between the “normal” that we once knew and a “new normal” that has yet to be seen. We have also figured out a way to bridge the gaps in being separated by bringing yoga online via Zoom, by having FaceTime happy hours, by using masks and gloves and other sanitation supplies to move about in the world. Some of us are using this time to open our hearts to see all of the beauty that we may have missed while moving along in a sort of haze that everyday life had once been. Some have been able to use this time to really consider all of the abundances that filled their lives but had been taken for granted, so in understanding that, some have been able to really let go of what once might have been thought of as a key necessity, but in reality was being held or gripped tightly fearing what might happen if we were to let go. So now, we are being asked to let go. 

In yoga, a bridge is one of the quintessential backbends that open our hearts to new and different ways of thinking and of living. We work into deeper backbends by taking it one step at a time, slowly opening our shoulders, deepening our breath, expanding our collarbones, strengthening our legs, lengthening our quads and hamstrings through systematic movement. According to Judith Hanson Lasasater’s 30 Essential Yoga Poses “Bridge Pose symbolizes the connection between the inner and the outer world, the mind and the body, and the individual and the Divine.”  

While we may not yet see what is on the other side of the bridge, we are taking this moment one step at a time and trusting that what is waiting for us is something beautiful that will take us further in our journey of expansion through the heart. Practice bridge with all the joy that awaits.

How To

• Place feet hip width distance apart with heels directly below knees

• Press elbows and shoulder heads down into the floor, lifting chest, and bringing shoulder blades toward one another. Keep your gaze straight up.

• Press into your feet and slowly send your knees forward; then lift your hips away from the floor. 

• Optional: hold outside edges of mat and pull arms apart to bring shoulderblades more underneath the back

• 2nd Option: interlace fingers under body, stretching knuckles to the front of the mat, continuing to open the chest

Variations

• Supported Bridge Pose (shown in image)

  • Bring block, folded blanket or bolster under the the hips/sacrum - triangular flat bone where hips and low back meet.

• Bridge Pose on a chair 

  • holding onto the back of the chair and lifting chest up and out

• Wheel Pose (shown in image)

• Wheel Pose over a bolster

  • Bring your spine - tailbone to shoulders - on bolster, feet on ground, arms overhead w/fingers toward shoulders

• Wheel Pose on a chair (shown in image)

  • sending feet through the opening in the back and bringing arms overhead w/fingers toward shoulders

• One-legged Wheel Pose

  • Step one foot toward middle of body

  • Bring opposite knee toward chest, then lift foot to sky

Benefits

• Strengthens the erector spinae muscles (vertical stabilizing muscles of the spine)

• Strengthens hamstrings, quadriceps, hip and gluteal muscles

• Opens and stretches the abdomen, chest, and shoulders

• Increases flexibility in upper back

• Stimulates thyroid and pituitary glands

• Helps to alter moods

• Give a sense of an expanding, open heart

• Calms the mind

• Energizes the body

Prep Poses: 

• Ardha Bhekasana/Half Frog Pose (also one-legged Bow Pose)

• Anjaneyasana/Low Lunge

• Ashta Chandrasana/Crescent Lunge or High Lunge Pose

• Bhujangasana/Cobra Pose

• Bidalasana/Cat and Cow Pose

• Dhanurasana/Bow Pose

• Garudasana arms/Eagle Arms

• Salabhasana A & C/locust pose arm apart & interlacing fingers

• Supta Virasana/Reclining Hero Pose

• Tadasana/Mountain Pose

• Urdhva Mukha Svanasana/Upward-facing Dog Pose

• Ustrasana/Camel Pose

• Virabhadrasana I/Warrior I

What this Pose Preps You for:

• Urdhva Dhanurasana/Wheel Pose

• Bhujangasana/Cobra Pose

• Eka Pada Rajakapotasana/ One-Legged King Pigeon Pose

• Salamba Sarvangasana/Supported ShoulderStand

Counter Poses: 

• Simple twists

• Apanasana/Knees to Chest Pose

• Supta Baddha Konasana/Reclining Bound Angle Pose

• Ananda Balasana/Happy Baby Pose

• Balasana/Child’s Pose

• Seated forward bends

• Savasana/Resting Pose

Contraindications & Cautions

• Hiatal hernia

• Neck injury

• High Blood Pressure

• Take precaution when pregnant

March 2020 Pose of the Month: Virabhadrasana II/ Warrior II

Virabhadrasana

pronounced: veer-uh-buh-DRAHS-uh-nuh

(Vira = hero; bhadra = blessing or friend; asana = pose)

Warrior II

Fierce warriors from left to right: Maury Browning, Nikki Dosanjh, Jim Etling, Cindy Campbell, Feleg Abraha, and Heidi Tobe

The Story of the Warrior Poses

This beautiful standing pose is named for the fierce warrior Virabhadra, an incarnation of Lord Shiva, who appeared after Shiva learned of his beloved Sati’s death. In a rage, Shiva tore out a lock of his hair, threw it down and then Virabhadra appeared at the party of Sati’s father Daksha to avenge Sati’s death. Sati and Shiva had not been not invited because Daksha was not accepting of Sati and Shiva’s love. Sati attends the party alone to plead with her father, but to no avail. She becomes so stricken with sadness that she combusts into flames. When Shiva feels his beloved’s death, he becomes enraged and sends Virabhadra to the party through a single lock of hair. Wesley Pilcher also writes about this story and more in his article: “Warrior Arka (Body) and Love: Finding the Warrior within...”. In his article, Pilcher explains the story of Virabhadra’s creation, but does not go into how each Warrior pose is related to the story.

Virabhadra slaying Daksha

• In Warrior I , our arms are held straight above our heads. This is said to represent Virabhadra’s entrance through the floor of Daksha’s party holding his sword high above his head,

• When we are in Warrior II with our arms stretched out to the horizon and our gaze fixed forward we, are representing the moment that Virabhadra, draws his sword, locks eyes on Daksha and cuts off his head. Yep, there is quite some violence in the ancient stories, but they can come to mean something for us today. It’s coming.

• In Warrior III when our arms are stretched forward, it is said that we are representing the moment when Shiva places Daksha’s head on a stake.

Sure, it all sounds a bit morbid, so how does it relate to yogic principals? Some say that the story of Virabhadra can be seen as a metaphor for striving to overcome our own weaknesses. The growth of the warrior within asks us to cultivate courage to step out of what is expected and into what we are meant be & do, have focus on pursuing that growth, and the determination to continue when we come against life’s challenging moments. In a Yoga Journal article, Richard Rosen, director of the Piedmont Yoga Studio in Oakland, CA says, “The yogi is really a warrior against his own ignorance. I speculate that Virabhadrasana I is about rising up out of your own limitations.”

Through our postures, we practice cultivating the mind of the warrior, remaining unattached to the outcome as we learn to stay centered and work through our own physical, mental, and emotional limitations.

As for Warrior II or Virabhadrasana II specifically, I also think of this pose as the ultimate post for expressing being in the present moment. The pose asks us to rise directly from our hips, but often in the pose, we may see or feel ourselves reaching too far forward (into the future) or leaning too far back (into the past). But to rise directly out of our hips with our arms stretched both forward and back, we are being asked to have our eye to the future, knowing where we’ve come from has made us who and what we are today to be standing right there in the present moment not gripped by either the past or the future, but understanding that they are both there for our learning and growth.

How to

Virabhadra II is full-body pose that builds leg strength, opens the hips, and expands the chest.

1. Starting in Tadasana/Mountain Pose.

2. Step your left foot about one leg’s distant toward the back of your mat.

3. Your back foot can be parallel to the back of your mat or angled about 45 degrees toward the front of your mat.

4. Your front toes can be angled just slightly to the right.

5. Look to see if your feet are either heel to arch or heel to heel aligned.

6. Bend the front knee to align with the 3rd toe keeping the front hip open.

7. Your torso will be open to the left side of your mat.

8. Raise your arms shoulder height over the legs, palms down, stretching actively through the finger tips.

9. Let your gaze be focused just beyond your front fingertips.

10. Soften your shoulders and broaden your collarbones.

11. Press down through the outer edge of your back foot, but be careful not to lift the big toe. Distribute the weight through the whole foot and keep the back leg straight.

12. Maybe bend a little deeper into the front knee, but maintain your shin perpendicular to floor. You may want to widen or shorten your stance to help keep that alignment.

13. Distribute your weight evenly between the front & back legs.

14. Engage your low belly. Lift your heart while keeping the shoulders soft.

15. Become the warrior you are meant to be.

16. Switch sides

Variations

• Peaceful Warrior

• Humble Warrior

• Shorten or widen stance

• Play with arm variations: cactus, overhead; eagle arms, cow-faced pose arms, archer’s pose

Benefits

• Increases flexibility in connective tissues of the shoulder joints

• Strengthens back and core connection

• Stretches your hips, groin and shoulders

• Opens chest and lungs

• Creates mindfulness in balance

• Increases focus & concentration

• Builds stamina and concentration

• Energizes tired limbs

• Creates a strong connection to the present moment

Prep Poses

• Adho Mukha Svanasana/Downward Facing Dog Pose

• Anjaneyasana/Low lunge

• Ardha Uttanasana/Half Forward Fold

• Ashta Chandrasana/Cresent Lunge or High Lunge

• Baddha Konasana/Cobbler’s Pose, Bound Angel Pose or Butterfly Pose

• Bidalasana/Child’s Pose

• Phalakasana/Plank Pose

• Prasarita Padottanasana D/Wide Legged Forward Fold

• Supta Padangusthasana/Reclined Hand to Big Toe Pose

• Tadasana/Mountain

• Utthita Trikonasana/Triangle Pose

• Vrksasana/Tree Pose

What this pose preps you for

• Reverse or Peaceful Warrior

• Utthita Parsvakonasana/Extended Side Angle Pose

• Utthita Trikonasana/Triangle Pose

• Ardha Chandrasana/Half Moon Pose

• Dancing Warrior

Counter Poses

• Urdhva Mukha Svanasana/Upward Facing Dog Pose

• Adho Mukha Svanasana/Downward Facing Dog Pose

• Gomukhasana/Cow-Faced Pose

• Paschimottanasana/Seated Forward Fold

• Balasana/Child’s Pose

• Tadasana/Mountain Pose

Contraindications & Cautions

• Recent or chronic injury to the hips, knees or shoulders.

• Neck soreness or injury: avoid turning your head to the front and keep your gaze where it feels comfortable in the neck.

Warrior Arka (Body) and Love: Finding the Warrior within...

Why Warrior Arka?

The Sanskrit word arka is so powerful it has over 18 different definitions and each one is different and deep in itself. Of the many definitions, arka means fire and flash of lightning, Sun, and it is known also as the body or the strong body of a medicinal plant. Arka is also the 795th name of Vishnu, also known as the Adored One. The word Warrior, like arka, also has many meanings mostly denoting strength. So the Warrior Arka (Body) is a strong beam of light that becomes the guardian and the protector, being adored and respected. The Warrior Sun Body is what rings through as we move through the poses of the Warrior and take these lessons off the mat.......

Yogis & Martial Arts: Is there a Connection?

One of my Yoga teachers, Duncan Wong says that Yogis are Warriors of Peace. Sometimes in life we have to be strong and courageous to take on the challenges of life, by standing up for others and ourselves. When we do these things, we still have to find our own path. Warriors are guardians of peace, and sometimes they have to fight and stand their ground. When we stand our ground we have to look within, find our true selves —  find that warrior.

Martial arts and yoga have similar qualities; they both teach self realization — transformation of the self through movement and breath. They both teach self discipline — to keep the body and mind strong to help others and fight for others. Full contact or fighting is only used when necessary. History says that a Saint named Bodhidharma traveled from India to China to teach Shaolin Monks physical exercises — asanas — and fighting techniques for them to be able to protect themselves and others. Bodhidharma is also said to have taught meditation techniques and spiritual disciplines. Looking deeply at martial arts stances and the Warrior yoga poses, we can see the same principles of alignment and stability. I personally believe that martial art movements were secretly taught by the Yogis through the warrior poses. Often times Yogis were sent to teach military and militia asanas and fighting techniques.  

There are probably hundreds of warrior poses within yoga asana. For example goddess pose (Utkata Konasana) in Yoga is sometimes called horse stance which is actually the martial arts name given to the same pose. This is a warrior pose in martial arts that has been used for ever. Looking at the postures, seeing the parallels of warrior poses and yoga poses, think about how many archer’s poses there are, just putting this all together in a physical sense, we can see the parallels. The warrior poses in the Yogic tradition were started by Lord Shiva, an amazing story of seeing things as they really are. Seeing true love and compassion, that what a Warrior does, a Yogi.

The Story of the Yoga Warrior: Shiva & Virabhadra

The story of Lord Shiva is based upon an incident that is a story solely on love, compassion, sadness, shame, and attachment — a story of transformation.  The story is full of emotion and also strength like the Warrior within, that makes good decisions and sometimes not so good. But this story teaches that we have to slay the ego like a Yogi or a Warrior, and remember that the nature of the heart is to love.

Lord Shiva was married to his love Sati, and they lived in a beautiful city Bhoga, which Shiva had created. Sati's father Daksha never really approved of his daughter's marriage decision. To her father, Shiva was a unorthodox hermit and sadhu, who was a spiritual outcast to some. A Yogi with dreads, sings, dances, and rejects the riches of the world, etc — a “bad boy” or “rebel”  in Daksha’s eyes. Daksha felt like Shiva wasn't a worthy husband for his daughter. Daksha was the worldly creator, upholder of civilized people. He loves rules and regulation. Shiva was an outcast in that way.

Sati’s Choice

Soon Sati left her home to marry and live with Shiva, her father organized a huge party, a ritual sacrifice. Her father invited all the members of the entire universe, except for Sati and Shiva.  Shiva and Sati got word of the party, and Sati was upset by it and wanted to go anyway. Shiva says to Sati, why go some place we are not wanted? He did not want to anger Daksha any further, so Sati went alone to the party. And when she arrived her father asked why she was there? He said, “have you come to your senses and realized that your husband is a barbarian? Isn't he called Lord of the Beast?” The guests laughed at the remark. To take up for her husband she said, "He is one with nature and does not seek to control animals by bending them to his will. Society is artificial and exploits nature." The conversation between the two was very entertaining to the guest. Sati was sad at the conversation and humility by this public argument.  

As Daksha talked, Sati shut down with sadness that this man, her father, the one she has always looked up too and respected would not honor her marriage and disrespected her husband. She decided right at that moment she would cut out all her family ties and told her father that. She said " Since you have given me this body I no longer wish to be associated with it." She walked by her father and then sat down in a meditative posture on the ground. As she meditated right then she went into a meditative trance, going within she began to increase her inner fire and then burst into flames!

Shiva’s Rage

When Shiva found out, he was so shocked and sadden; then he became fierce with anger. He fell into a super dark dark place. He tore off some of his dreadlocks, and from that the hair turned into a Warrior, an actual real warrior. Lord Shiva named the warrior, Virabhadra — Vira (hero) Bhadra (friend) .  

Shiva commanded the Warrior Virabhadra to go and destroy Daksha and all the guests. So Virabhadra arrives at the party, with a sword in both hands, and is coming up with within the ground and earth. Arms reaching up, just like Virabhadrasana I (Warrior 1), and on his arrival for all to see he sees his opponent and points the sword at Daksha like Virabhadrasana II (Warrior II).  Virabhadra then moves in for the sword kill with Virabhadrasana III (Warrior 3) slicing the head off of Daksha. Shiva then shows up to see the damage that the warrior Virabhadra has done.

Love & Forgiveness

Shiva, then, absorbs into the warrior and becomes known as Hare, the ravisher. Shiva’s anger is now gone, and all he feels is sorrow and sadness. He starts to see see compassion after this, and seeing Daksha headless, Shiva replaces Daksha’s head with that of a goat, and brings him back to life. Daksha is overwhelmed with compassion and generosity, and he calls Shiva, Shankar, the kind one. The father Daksha bows to Shiva, and the other gods and goddesses follow Daksha’s lead and bow to him, too.

The meaning of the story is that Shiva is the higher self who gets rid of the ego. For only with the purity of the heart can the higher self forgive the ego, and still continue to fulfill who he is with nature and himself. The power of love brought back the warrior — the love warrior — and brought back life again.

This is a reminder to be the love warrior in our own life: strong, compassionate, selfless, and of nature — a connection to all things......

Wesley Pilcher is a yoga instructor at Arkansa Yoga Collective in Little Rock. Wesley has received certifications in Chinese herbology, basic foundations in Ayurvedic medicine, and aromatherapy. He completed a 6 month Internship with Dr. Murta Champa, a Tibetan and Ayurvedic healer. Wesley received his 200 CYT in Dynamic Hatha Yoga at Circle Yoga Shala and received 2 teaching certificates in Mixed Yogic Arts , and taking under the wing of Ruslan Kleytman AKHILA YOGA and has been teaching since 2007.

Wesley occasionally makes an appearance in St. Louis at Blue Sky Yoga offering stories through movement and much more! He’ll be here May 31st and June 1st.