Bridge

Audio File

Instructions

  • Lie on the floor with knees bent.

  • Tuck the shoulders under your chest (i.e. pull the shoulder blades together) to lift and open the heart space

  • Tuck the tailbone forward to lengthen the lumbar spine

  • Don’t let the legs roll out — keep the thighs neutral or internally rotated.

  • Keep the neck long, spacious and relaxed — try not to over-stretch this area.

  • Place palms face-up to encourage an open chest, or gently rest the hands on the body to feel grounded and secure.

Modifications

  • Use block or bolster under sacrum.

Contraindications

  • Neck issues

Type of pose

  • Back bend

Parts of Body Benefited

  • Back

  • Legs

Other poses from:

Hatha Yoga

Yoga