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Move Inward with Bridge and Supine Bound Angle Pose

written by Emily Garrettfor Venus Rising Magazine

Scorpio 07 Issue

Autumn transitions us from the warm growth of summer to the cool hibernation of winter. And as the days become shorter, our focus moves inward. Scorpios naturally gravitate toward exploring the inner depths of self, making autumn a welcomed part of our natural rhythm. It is a great time to begin a home yoga practice as we are naturally more inclined to stay inside, and a yoga practice can help us to maintain energy and health throughout the colder seasons.

Bridge pose is a wonderful posture to practice on a daily basis.  It is both grounded in the lower body and open around the heart, creating a natural balance and connection between the heart and the hips. The stretch across the chest helps to keep our hearts open as we move into a more internal time of year, and the firm connection down through the feet keeps us grounded through this transition. Bridge pose stretches the quads, the lower abdomen and the chest, and engages the hamstrings and the gluts. Because the whole body is involved in the pose, it keeps our minds curious and interested about what is going on. There are many layers of opening and this feeds a Scorpio’s natural inclination toward depth. I have been practicing this pose for thirteen years and each time I enter the pose I gain new insight and awareness.

Bridge Pose/Setu Bandhasana

To practice bridge pose, begin lying on your back with your knees bent and arms by your side.  Plant your feet hip width apart, parallel, and in toward your buttocks. As you press into your feet, lift your hips up toward the ceiling. Interlace your fingers under your hips and roll your shoulders under your chest. Hold here and breathe. Continue to press the tops of your thighs toward the ceiling as you reach your knees away from your pelvis. Press strongly into the center of each heel. Hold for five to seven breaths. Come down slowly and rest. 

As we transition into winter, there can be a sense of disappointment and death. It is after all, a time when the plants are taking their last breath of air for the season, the leaves are falling, and the activity of summer is slowing down. Although this is part of a natural cycle that prepares us for growth in the spring, there can be resistance. Maybe we are not ready to slow down or we wish we had more energy and more light. Nature is sustained by a balance of activity and rest, and although we might fight it with our will, we are not in control of the external environment and eventually we must surrender to its rhythms. For those days when we feel like we are fighting to stay energized and active even when the body is asking for rest, I recommend supine bound angle. This is a wonderful posture for refreshing and energizing the body, while also giving us an opportunity to surrender our desire for control and instead receive the benefits of slowing down and being still. 

Supine Bound Angle Pose/Supta Baddha Konasana

To practice supine bound angle, lie on your back with your feet together and your arms by your side. Face your palms up toward the ceiling, and let your knees fall open to the floor.  If the stretch on your inner thighs is too intense to handle, then make fists with your hands and place them under your upper thighs or place pillows under your knees. Hold for five to twenty minutes. Breathe naturally and follow the movement of sensation throughout the body.

Avoid injury! When practicing yoga, listen to your body and take responsibility for your safety. Always move gently into poses, and do not push too hard. 

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