Bridge Pose | Bridge pose

PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleBridgePoseEkhartYogaShareto...BridgePose-SetuBandhaSarvangasanaStepbystepLyingonyourback,placeyourfeetflatonthefloor,acomfortabledistanceawayfromthehipsPlaceyourarmsnexttotheribcage.Youcaneitherbendyourelbows90degreessothatyourfingersarepointingtotheceilingorholdontotheouteredgesofyourmatOnaninhalation,pressthebackofyourshouldersandyourfeetintothefloorandliftyourhipsupPresstheinnerfeetdownactivelyandkeepthekneesfromspreadingoutwide,byengagingtheinnerthighsLengthenyourtailbone,slideyourshoulderbladesdownyourbackandkeepyourneckneutralYoucanclaspyourhandsbehindyourbackStayfor5to15breathsTocomeoutofthepose,releasethearmsandrollyourspinedownonanout-breathBeginners’tipsTakeyourtimeworkingonliftingupintoBridgewithcontrol.Youmightliketopractisecominginand outoftheposeafewtimesfirstbeforeholdingtheposeforafewbreaths. Paycloseattentiontoyourknees,don’tallowthemtofalloutwiderthanyourfeetasyouriseupwards.Ifyoufindthishappensyoucansqueezeayogablockbetweenyourthighsasyoucomeup.Tryitinclass33:14BasicbackbendposturesclassSandraCarsonAnusaraYoga,VinyasaFlow,AlllevelsBenefitsofBridgeposeStretchesoutthefrontbody–frontsofthethighs,hips,abdomenandchestStrengthensthebackbody– legs,glutesandback.ImprovesdigestionEnergisingWatchoutforAsyouriseup,makesureyoudon’tflattenthebackoftheneck.KeeptheneckneutralandliftthebreastbonetowardsthechinDon’tturnyourneckduringthepose(eithercominginoroutofit,oronceyou’reinthefullpose). VariationsRollyourspine–youcancomeoutoftheposebyslowlycomingdown,vertebraebyvertabrae.Allowthespinetoslowlyrollitswaydown.Youcancomeupagainintotheposethesameway.Thisisalovely‘spinemassage’.Youcanliftonelegstraightuptotheceiling.Ifyouwanttomaketheposemorerestorative,placeasupport likeayogablockor

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