Not only is bridge
pose a wonderful part of any yoga practice, but because of it’s many
strengthening and stretching benefits we often see it used in physical therapy
and as part of exercise routines!
pose a wonderful part of any yoga practice, but because of it’s many
strengthening and stretching benefits we often see it used in physical therapy
and as part of exercise routines!
One of the nice
things about bridge pose is that there are many ways to modify it to make it
either accessible or more challenging for all levels.
things about bridge pose is that there are many ways to modify it to make it
either accessible or more challenging for all levels.
HOW TO:
·
Lie down
on your back with your knees bent, feet flat hips distance apart
Lie down
on your back with your knees bent, feet flat hips distance apart
·
Arms
should be along your side
Arms
should be along your side
·
Engage
your core and press in to your feet and arms to lift the hips
Engage
your core and press in to your feet and arms to lift the hips
·
Hold for
3-5 breaths and lower down in a controlled motion
Hold for
3-5 breaths and lower down in a controlled motion
RESTORATIVE BRIDGE:
This modified
version of the pose allows you to experience the benefits of a bridge in a more
relaxed, passive way. To do it, place a
small block or folded blanket under your sacrum and allow your pelvis to relax
on the prop. A restorative bridge should
be held for at least 5 minutes.
version of the pose allows you to experience the benefits of a bridge in a more
relaxed, passive way. To do it, place a
small block or folded blanket under your sacrum and allow your pelvis to relax
on the prop. A restorative bridge should
be held for at least 5 minutes.
CHALLENGE YOURSELF:
To add some
additional strengthening to your bridge pose, begin with your heels on a physio
ball. Keeping your legs straight and
your core tight, raise your hips off the ground, hold for 3-5 breaths and lower
controlled.
additional strengthening to your bridge pose, begin with your heels on a physio
ball. Keeping your legs straight and
your core tight, raise your hips off the ground, hold for 3-5 breaths and lower
controlled.
Blog post by Danielle Nardi.
