We often use bridge pose at the end of class to open the shoulders and chest, build a little strength in the lengths and counter core strengthening poses. There are many variations of this pose, but I rarely have time to introduce them in class. Here’s one of the most common.
Bridge pose
- Lay down on your back.
- Bend your knees to bring your feet underneath your knees. Toes straight ahead. Feet about hip-width apart.
- Heels should be underneath your knees.
- Squeeze your shoulders under you.
- Start to lift your hips to a place that is comfortable for your back using your buttocks to help lift you. Avoid the temptation to push your hips as high as they can go.
- Lift your sternum – the centre of your chest – up.
- Keep your neck neutral by slightly pressing the back of your head into the ground and slightly lifting your chin.
- Stay for a few breaths before lowering down. Lower down one vertebra at a time from the upper spine with hips last thing to hit the floor.
Bridge pose with variation
- Follow all the directions above. Then interlace your fingers underneath you – taking your arms straight. If you cannot get your arms straight, do not do this variation.
- If this is comfortable, rest here for a few breaths.
- Come out of the pose as before.
- Once down, bring your knees in to your chest and give them a hug, rocking back and forth.
Variation with bridge pose
