Namaste yogis
The Bridge Pose is one of those multi-purpose poses that you can use to open the chest, strengthen the lower back, strengthen the legs and shoulders and bring more flexibility to the spine In my classes at the Gold Coast Australian School of Meditation & Yoga I get the class to hold this pose while engaging the inner thigh muscles This works to strengthen the muscles of the lower back and prevent injury there as well as to bring more blood supply to this area and help cure any prevailing injuries. What works really well is to first loosen up the back gently by working dynamically in the pose for about 5 breaths and then to hold it.
BRIDGE POSE
1. Lie on your back with your knees bent, feet close enough to the body so that the fingertips can brush the heels. The feet and knees should be hip width apart. Inhale and feel the lower back rising slightly away from the floor. (fig 1)
2. Exhale and tilt the pelvis so that the lower back makes contact with the floor. (fig 2)
3. Press down into the feet strongly and slowly lift the hips and back off the floor, one vertebra at a time, keeping the buttock and abdominal muscles softly engaged. Keep your neck soft.
4. Clasp your hands under your body and straighten your arms drawing the shoulder blades closer towards each other. This helps to lift the chest. (fig 3)
5. Also squeeze your thighs towards each other and resist the squeeze, this helps to strengthen the lower back.
6. Focus on lifting the hips and chest and breathe to broaden the whole heart area. The strength of the pose is in your upper arms and legs and feet.
7. After 5 or more breaths slowly release the pose keeping the pelvic tilt so that the lower back makes contact with the floor before the hips.
8. Hug the knees into the chest and gently rock to stretch out the back, then rest.
The Bridge Pose is one of those multi-purpose poses that you can use to open the chest, strengthen the lower back, strengthen the legs and shoulders and bring more flexibility to the spine In my classes at the Gold Coast Australian School of Meditation & Yoga I get the class to hold this pose while engaging the inner thigh muscles This works to strengthen the muscles of the lower back and prevent injury there as well as to bring more blood supply to this area and help cure any prevailing injuries. What works really well is to first loosen up the back gently by working dynamically in the pose for about 5 breaths and then to hold it.
BRIDGE POSE
1. Lie on your back with your knees bent, feet close enough to the body so that the fingertips can brush the heels. The feet and knees should be hip width apart. Inhale and feel the lower back rising slightly away from the floor. (fig 1)
2. Exhale and tilt the pelvis so that the lower back makes contact with the floor. (fig 2)
3. Press down into the feet strongly and slowly lift the hips and back off the floor, one vertebra at a time, keeping the buttock and abdominal muscles softly engaged. Keep your neck soft.
4. Clasp your hands under your body and straighten your arms drawing the shoulder blades closer towards each other. This helps to lift the chest. (fig 3)
5. Also squeeze your thighs towards each other and resist the squeeze, this helps to strengthen the lower back.
6. Focus on lifting the hips and chest and breathe to broaden the whole heart area. The strength of the pose is in your upper arms and legs and feet.
7. After 5 or more breaths slowly release the pose keeping the pelvic tilt so that the lower back makes contact with the floor before the hips.
8. Hug the knees into the chest and gently rock to stretch out the back, then rest.
fig.1
fig 2
fig 3Why is it that back bends feel so invigorating and energizing? It’s because they expand the lungs to enable more oxygen intake, they squeeze the kidneys to detoxify this important organ and they tone the nervous system which runs up the spine and branches out from between the vertebrae to supply all parts of the body.
Namaste
Margaret
Senior Yoga Instructor
