Throat as Bridge

The throat is a bridge between the energies of the heart, body and mind and the act of communication draws from all three. This week we will work with variations of Setu Bandha while keeping the shoulders, upper back, throat, jaw and mouth open for breath to move from the sinus into the lungs and out again. Our goal is to maintain conscious awareness of the throat as a literal mind/body connection.

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Reclining Twist
Lie on back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head much in the same manner as you shifted the pelvis so that you keep the spine straight with even rotation throughout. Tilt the head to the right so that the right ear moves towards the right shoulder. then roll the left ear towards the floor. Keep the throat and jaw relaxed and feel breath move through the throat.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs 

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Setu  Bandha (Bridge Pose)
Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Keep the throat and jaw relaxed and feel breath move through the throat. Hold 5-15 breaths and release.
Restorative: Place folded blanket under shoulders and sacrum on block. 
Therapeutics: Opens chest, activates thyroid, tractions spine

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Supported Setu Bandha with Extended Leg
Lie on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum. Keep right knee bent and extend left leg placing foot either on a wall or the heel on the ground and lengthen the leg. Keep the throat and jaw relaxed and feel breath move through the throat. Hold for 10 breaths, then release and change legs.
Therapeutics: Stretches the psoas on the straight leg side and opens up the front of the thigh and lower back. 

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Supported Setu Bandha with Extended Leg and Knee Clasped
Begin with the hips on a block in Setu Bandha. Keep right knee bent and extend right leg placing foot either on a wall or the heel on the ground and lengthen the leg. Draw left knee into the chest and either hold the shin Hold for 10 breaths, then extend the left foot towards the ceiling and clasp the hands behind the thigh or use a strap across the foot for support. Balance the leg just above the hip socket. Hold for 10 breaths. Keep the throat and jaw relaxed and feel breath move through the throat. Hold for 5 breaths, thenrelease and change legs.
Therapeutics: Stretches the psoas on the straight leg side and opens up the front of the thigh and lower back. 

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Setu Bandha with Both Legs Extended
Begin with the hips on a block in Setu Bandha. Bend the knees and draw them into the chest. Place a strap across the bottoms of both feet and extend the knees fully and place the legs so that the legs sit just above the hip sockets. If the legs are angled to tightly in towards the body the pelvis will be tucked under; if the legs are angled too far away from the body, you will arch the back. Try to find a placement where the sacrum sits flat on the surface of the block. Keep the throat and jaw relaxed and feel breath move through the throat. Hold for 5-10 breaths, then release feet to floor and remove the block.
Therapeutics: Stretches the hamstrings, opens the chest and throat.

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Bricklayers Rest
Place two blocks on mat, one perpendicular to mat on lowest height, the other parallel to mat on middle height. The blocks should be 4-6 inches away from each other. Sit facing away from blocks and lie back placing shoulder blades on low block, back of head on high block. Place arms on floor with palms facing upwards.
Therapeutics: Opens the heart and relaxes the trapezius muscles of the upper back

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