Bridge

Step By Step

1. Lie flat on back; bend knees and set feet parallel on mat as close to sitting bones as possible, hips width apart.
2. Arms placed by the side palms facing down.
3. Inhale and, pressing your inner feet and arms actively into the floor and
4. lift hips.
5. Lift buttocks until the thighs are about parallel to the floor. Knees should be directly over the heels.
6. Lift chin slightly away from sternum and shoulders wrap around the spine as they press into the mat as the sides go long.

Benefits

• Stretches the chest, neck and spine.
• Calms the brain and helps alleviate
• stress and mild depression.
• Stimulates abdominal organs, lungs
• and thyroid.
• Rejuvenates tired legs.
• Improves digestion.
• Helps relieve the symptoms of
• menopause.
• Relieves menstrual discomfort when
• done supported.
• Reduces anxiety, fatigue, backache,
• headache and insomnia.
• Therapeutic for asthma, high blood
• pressure, osteoporosis and sinusitis.

Contraindications

• Neck injury. Avoid this pose unless you are practicing under the supervision of an experienced teacher.

Common Misalignments

• Chin tucked flattening the neck.
• Pulling shoulders away from ears.
• Feet and knees misaligned.
• Clenching of glut muscles.

Modifications

• Use block under sacrum for support.
• Use block between thighs to draw thighs together.