Bridge Pose

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OVERVIEW & PURPOSE

This exercise is great for increasing blood flow and range of motion while strengthening abs, chest and shoulders. Take your time with this pose, it’s more difficult than it looks. It’s considered a “heart opener” which means that an emotional release can happen while practicing it.

BENEFITS

  • Strengthens the core.
  • Strengthens the hips(great for people with low back pain).
  • Lengthens and strengthens the spine.

PREPPING FOR THE POSE

You’ll notice greatest benefits if practiced on a “warm body”, as this pose consists of more muscle groups than considered. Poses to help you achieve that would be:

  • Locust Pose
  • Shoulder Rotations
  • Neck Rotations
  • Inclined Plane

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • Interlock your fingers or use a strap.
  • Place a blanket under your upper back/neck for support.

GETTING INTO IT

Feel this exercise in the upper body: glutes, hips, low back, chest and abdominal.

If you have a neck, shoulder or upper back injury, please avoid this pose!

    1. Begin lying on your back with knees bent, feet hip distance apart. Palms at your sides.
    2. Inhale: engage your core and glutes to protect your spine.
    3. Lift your hips slowly followed by low and mid back.
    4. Firmly ground your hands and feet.
    5. Raise your shoulders and lift your chest.
    6. Gaze forward.
    7. Exhale as you slowly roll your spine back onto the mat.
    8. Hold for 5 breaths.

COUNTER POSE

  • Supine Child’s Pose (rocking side to side)
  • Supine Spinal Twist

THINGS TO CONSIDER

  • Take mindful notes of your breath during this pose. How does it make you feel? Where do you feel it?

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Bridge Pose

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OVERVIEW & PURPOSE

This asana is great for opening the chest, shoulders and hip flexors, while strengthening the back muscles. Take your time with this pose, it’s more intense than it may look. It’s considered a “heart opener” which means that an emotional release can happen while practicing it. This is also a great preparation for the Wheel Pose.

BENEFITS

  • Strengthens the hips and back muscles.
  • Great for people with low back pain.

PREPPING FOR THE POSE

You’ll notice greatest benefits if practiced on a “warm body”, as this pose consists of more muscle groups than considered. Poses to help you achieve that would be:

  • Shoulder Rotations
  • Inclined Plane

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • Interlock your fingers or use a strap.
  • Leave arms at your sides instead of interlocking fingers if you experience discomfort or have a wrist injury.
  • Place a block, pillow or blanket under your low back as a restorative Pose if the asana is too intense.

GETTING INTO IT

Feel this exercise in the upper body: glutes, hips, low back, chest and abdominal.

If you have a neck, shoulder or upper back injury, please avoid this pose!

    1. Begin lying on your back with knees bent, feet hip distance apart.
    2. Palms at your sides.
    3. Inhale, and engage your core and glutes to protect your spine.
    4. Lift your hips slowly followed by low and mid back.
    5. Firmly ground your hands and feet.
    6. Raise your shoulders and lift your chest.
    7. Walk your arms in and shift your weight.
    8. Gaze slightly up and forward.
    9. Hold for 5 breaths.
  • Exhale as you slowly roll your spine back onto the mat.

 

COUNTER POSE

  • Supine Child’s Pose (rocking side to side)
  • Supine Spinal Twist

 

THINGS TO CONSIDER

Take mindful notes of your breath during this pose. How does it make you feel? Where do you feel it?

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