Working Your Bridge Pose

Bridge pose can be looked at as bridging the gap between the mind and body. This pose offers a great stretch for the upper and front body - chest and shoulders, neck, spine, front legs and a strengthening pose for the back, buttocks and hamstrings. It is also a great pose to stimulate digestion by massaging the abdominal organs. This pose also offers the benefits of calming the mind and nervous system, as the heart is higher than the head.

Things to Consider in this Pose:

  • Get grounded into the earth with the back of your shoulders and head. Avoid moving your head from side to side in this position.
  • Your feet should be firmly planted into the ground approximately hip width distance apart. Think about pressing your big toes into the earth. This will keep the knees from moving away from the midline. You can also place a block between the knees to assist in proper positioning.
  • On an inhalation rainbow the hips upwards. 
  • Keep refining the pose by moving your chest towards your chin and lengthen your tailbone towards your feet. 
  • Relax your face and take 5 complete breaths before releasing the pose.
  • If you want to take a yin position for this pose, simply place a block beneath the sacrum. This is a divine way to release the lower back.
  • If you want more of a challenge, try bending one knee towards the chest and then lengthen it upwards. Hold for a few breaths and release. Repeat on the opposite side.

Mary Jane - Feng Shui Yoga Girl -


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