Pose De-construction (2) BRIDGE pose & note Dwipada Pitham AKA 2 -legged table

BRIDGE / Setu - Bandha Sarvangasana

In 6 easy steps by Yoga Journal

setu = bridge ·

bandha = building or lock ·

sarva = all ·

anga = limbs ·

asana = pose 

Benefits

Opens your shoulders and chest; strengthens your back, glutes, and hamstrings; stretches your hip flexors and thighs; increases flexibility of your spine; calms your mind 

Instruction

1. Lie on your back with your knees bent, feet flat, hip-width apart, heels directly below your knees. Leave your upper arms on the floor and bend your elbows alongside your ribs, pointing your forearms and fingers toward the ceiling. Turn your palms to face one another.

2. Press your elbows and shoulder heads down into the floor, lift your chest, and bring your shoulder blades onto your upper back, wrapping your outer arms toward the floor. Keep your gaze straight up.

3. Press into your feet and slowly send your knees forward, wrapping your outer hips toward the ceiling; then lift your buttocks away from the floor. Lengthen your tailbone toward the backs of your knees.

4. Straighten your elbows and interlace your fingers underneath you, drawing your shoulder blades deeper into your upper back, keeping the tops of your shoulders in line with the base of your neck.

5. Gently press the center of the back of your head into the floor. Broaden your collarbones and lift your chest, bringing your sternum toward your chin. Lightly reach your chin away from your chest, keeping space between the back of your neck and the floor. Simultaneously extend out through your knees as you lift your sternum. Take a few rounds of breath here.

6. To release, unlace your fingers and slowly lower your torso back to the floor.

2-Legged table / Dwipada Pitham

By: Leslie Kaminoff

Two-Legged Table

Dwi = two

Pada = feet

Pitham = stool, seat, chair, bench

Notes:

Except for the arm position, the muscular, spinal, and joint actions of this pose are virtually identical to those of setu bandhasana. The main difference between setu bandhasana and dwi pada pitham is that dwi pada pitham is a vinyasa, a dynamic movement that is coordinated with the inhalation (lifting phase) and exhalation. (Lowering phase)

This simple yet versatile practice can be used in a variety of ways to release tension from the spine and breathing structures, as well as to help balance the leg and hip actions that support similar poses, such as setu bandhasana and urdhva dhanurasana.