Welcome to Yogea’s reclining supine sequence to strengthen the quads, sooth the lower back; open and decompress the spine. The series features variations of Setubandasana (Reclining bridge pose); Apanasana (Downward flow) and Marichasana (Seated twist). It is built on the principle of pose - counter pose and teaches you how to engage in a pose and then find the reverse stretch in the body.
The series starts with Setubandasana – supine bridge pose. Root both feet into the ground with your thighs parallel and your knees over the ankles. Lift the spine all the way up as you extend the arms above your head. As you arch higher, exhale into your lower back and drop the tailbone down to relieve any pressure in the lumbar area. Once you feel stable lift one leg upright at a right angle. Soften through the front ribs and let your spine lengthen. This pose strengthens your quads and stabilizes the hip joint. It releases pressure from the lower back and uplifts your mood while grounding
Next, power up you core, keep the arch in the mid back and try lowering your extended leg all the way down into the floor until you press through the heel. Lift the hips a little higher maintaining the length in your lower back. This variation of Setubandasana strengthens the thighs and back, while opening the spine and invigorating the whole body.
To counter this pose, lower through your spine one vertebrae at a time. Hug the knee into the chest as you extend the other leg forward slightly above the ground so it is parallel to your shoulders. Flex the foot and tip back to create a C curve in your spine. Extend the elbows and try to cradle back and forth massaging the lower back and dropping the tailbone down. This variation of Apanasana is the ultimate lumbar spine soother. It relieves pressure form the lower back, stretches the shoulder blades and deltoids while strengthening your legs. It stimulates the downward flow and boosts digestion.
As you cradle back and forth in this self-made swing, use momentum to sit up. Plant the bend knee leg firmly into the floor. Then, hug the knee into the chest and twist toward the knee that is bend to come into Marichasana. This pose decompresses the spine, aids detoxification of the filter organs and oxygenation of the brain and flushes away any toxic residue from the liver, kidneys and spleen.
The brief reclining supine sequence teaches you how to create a coherent flow through fluid and efficient transitions, moving from one asana to the next gracefully, so you feel light and grounded.
Yogea Asana Lab is not a yoga routine and should be regarded solely as an educational platform to reinforce proper postural alignment and improve the quality of your practice. The approach is integrated as poses are grouped into different targeted categories. Each set of poses is demonstrated only on one side. The route of assuming poses and releasing through counter-poses is mapped clearly and slowly, allowing time for assimilation and grasping. The main objective is to guide you in and out of poses safely and smoothly, as well as to acquaint you with basic anatomical and energetic principles that weave the geometry of every asana. In turn, you will be able to perform the Yogea routines with clarity, precision and abandonment. As you follow the tips of proper alignment you will feel more stable, ready to deepen your practice and eager to transition gracefully from one stage to the next both on the mat and in life.
