Dwi Pada Pitham – Little Bridge Pose.

 Dwi Pada Pitham– Little Bridge Pose.

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• Begin in Supine position– Pushing the back or Savasana– Corpse Pose

• Bend the legs one at a time and hug the knees to the chest to launch the lumbar spine fully


• Place the feet down on the mat hip distance apart with the heels as near to the buttocks as is possible or comfortable


• One can touch the heels with the idea of the index fingers. If this shows somewhat awkward then take the feet a bit additional far from the body


• The toes of the feet ought to point forward or turned a little inwards


• Place the arms down with the palms touching the mat


• Keep the head in a neutral position always looking upward


• On a deep inhalation lift the pelvis, buttocks, lower back, middle back and the majority of part of the upper back off the floor


• Open the chest as it moves to the throat area


• Push more into the feet than the shoulders


• Tighten the buttocks


• Tuck the tailbone down with the intention of directing it under and with the legs


• Consciously push the knees forward and far from the body


• One can continue to be raised with the hands on the floor which is ideal for beginners or


• Slowly roll on top of the one shoulder then the various other shoulder to bring the arms further below the body as much as is comfy and possible then


• Interlace the hands under the body and stretch the arms away from the top of the body


• Remain in this asana / posture for 5 breaths as a beginner and 10– 15 breaths as a sophisticated practitioner


• To launch first release the clasp of the hands and then ever so gradually bring the body down one vertebra at a time first with the upper back, then the middle of the back, then the lower back and lastly the buttocks coming to rest last on the mat


• Gently bend the legs and hug the knees to the chest


• Release the feet or the legs to the floor

 

Counterpose /  Pratikryasana:

Ananda Balasana– Pleased Child or

Feet broad apart on the floor with the knees resting together or

Savasana – Corpse Pose

Benefits:

• Stretches the front of the body


• Opens and expands the chest which assists in and enhances breathing


• Activates the Thyroid gland which is liable for keeping a healthy metabolism


• Stretches the quadriceps– thigh muscles


• Stretches the spine in reverse and rejuvenates the spine


• Helps to relieve lower back pain


• Assists to enhance the pelvic floor muscles


• Is an appropriate alternative to Sarvangasana – Shoulder stand

Cautions and Modifications:

 

• Don’t turn the head to look sideways whilst in the pose.


• Don’t take the arms under the body and clasp the hands if the shoulders are very tight or susceptible to recurring shoulder injuries


• One can hold onto the heels or the ankles if versatility and comfort allow


• Try to prevent turning the toes of the feet outward as this might trigger pain in the lower back


• If breathing shows a bit “strained” this is because of the chin lock / Jalandhara Bandha of the chest and the throat– The awkward feeling will pass with more practice of the pose


• However prevent the pose if suffering any breathing conditions associated with flu, bronchitis, throat infections etc.


• One can also practice this pose dynamically going up on the inhalation and mindfully down on the exhalation for that reason integrating the motion with the breath. One can do either 5 rounds or 8 rounds dynamically.

Chakra Association:

Anahata Chakra – Heart Centre and Vishuddha– Throat Centre.

May your practice continue to reinforce, enlighten and bless you in every respect!

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Dwi Pada Pitham – Little Bridge Pose.