Bridge Pose

Bridge pose is traditionally known as a Vinyasa pose. In yin, a supported variation is offered and is one that I use oftentimes in my classes and sequences. There are quite a few variations of this pose to make it accessible or deeper for a number of students and your personal practice. I recommend sequencing it towards the end of a class. I find it’s particularly nice a pose or two before Savasana.

Get into Bridge Pose Step-by-Step

1. Begin laying on the backside of your body, feet planted on the ground.
2. Push into your feet to lift your hips and slide a block (beginning at the lowest setting) under your sacrum/pelvis.
3. Settle your pelvis onto the support of the block. You should feel secure here.

Benefits

• Physical: Lengthens the lower back and the hip flexors if the legs are extended. Can also be a nice stretch for the low belly.
• Energetic: The Kidney and Urinary Bladder meridians are stimulated from the low back stretch. If the legs are extended the Spleen and Stomach meridians will also be stimulated. Arms overhead open the armpits and thus the Heart and Lung meridians.
• Emotional & Mental: Since this heart opener is a supported pose it’s great to practice acceptance and overcome grief.

Contraindications

• Any pain or irritation with the low back keep your feet planted firmly on the ground or avoid this pose. This could also be an indication to keep the block on its lowest level.
• The same as above applies for hip replacements or arthritis in your hips.
• If arms are overheard and there is tingling, elevate the arms, hold onto your elbows, or keep your arms by your sides.
• Pregnant women should avoid this pose.

Variations

• Legs may be extended with feet hip to mat width distance apart.
• Arms may be lengthened overhead.
• One leg may be extended while one knee is pulled into the chest.
• This pose may also be used with a bolster or rolled blanket for additional comfort instead of a block.
• Feet may be wide by the edges of the mat and allow the knees to knock in like constructive rest.

Get Out of the Pose

1. Draw your feet back to the mat if your legs are extended. Place arms back by your sides.
2. Push into your feet to lift your hips and slide the block out from under you.
3. Slowly lower your spine back to the mat, low back lands last.

Counter Poses

• Constructive rest.
• Hug your knees to your chest after a few breaths.

How Long to Hold Bridge?

• 3-6 minutes or as long as feels comfortable.
• If practicing variations, add each variation or depth after 1-2 minutes.

Practice Bridge Pose in a Class

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