Asana for Exploration 11: - Setu Bandhasana (Bridge Pose)
First height, the block is at it's lowest height, wide across the back of the hips.
After a few breaths, try to flip the block to the second height.
Once you find the visual connection to the shape, how we approach the posture, understand that there are first many different options to enter the asana and second the symbolism of the posture.
If you choose to prop, perhaps because you like the release or the support of the props, have them near by; here I'm using a belt and a block.
The belt around the outside of the knees helps to bring traction and alignment of the femur bones into the hip joint whilst the block supports the weight of the hips and helps to "set" the sacrum.
Here the block is being demonstrated at 3 different heights. Take 5-10 breaths at each level and find your edge, no pain, that "Goldilocks" place where the pose feels "just right".
Note: As you play with the different height, know that you do not have to force the hold, come out if you ever feel pain, numbness or any kind of tingling.
At it's highest, the block offers less support and challenges opening at the hip crease.
Without the support of the block, this posture helps to build strength in the glutes and open up the hip flexors, Perhaps 3 sets of 5-10 breaths will help you gently build the strength you need. If you find the shoulders and knees are not in a long line, I suggest using the block to release the quads and psoas first and then try the unsupported posture in the second round.
There is also the option to tuck the shoulders under and interlace the fingers under the hips to invite a deeper heart opening, however, most practitioners will benefit by focusing on the hip opening and strength building at the bottom half of the posture first. Later on increasing the inversion may have benefits, depending on the day and your personal needs.
Connecting to the symbolism of the posture is a really personal practice. Perhaps you see yourself uniting (mind/body/spirit), or you visualize the passage of something (time, experiences, etc.) underneath your bridge, or the rising up away from the Earth towards the Heavens. Adding the deeper expression through the heart opening you may sense a lifting of your soul to the sky. In the unsupported pose you might readily connect to the support system of the legs, arms, shoulders
Please Note: If this or any yoga pose caused direct pain, numbness or just does not feel right to you, please stop. Your yoga practice should never hurt, seek advice from a qualified instructor or a medical practitioner.