How to Perform Bridge Pose:
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Starting Position: Lie down on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms alongside your body with your palms facing down.
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Positioning Your Feet and Hands: Ensure your feet are close enough to your buttocks so you can touch your heels with your fingertips. Your feet should remain parallel to each other throughout the pose.
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Lift Your Hips: Press your feet and arms into the ground, and as you exhale, lift your hips toward the ceiling. Keep your thighs and feet parallel.
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Engage Your Core and Thighs: Squeeze your thighs and buttocks to lift your hips higher. Engage your core muscles to support your lower back.
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Adjust Your Shoulders and Chest: Roll your shoulders underneath you and interlace your fingers under your back for an additional chest opener, or keep your arms alongside your body if that's more comfortable.
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Hold the Pose: Maintain the pose for 5-10 breaths, keeping your gaze toward the ceiling to avoid straining your neck.
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Release: To come out of the pose, exhale and slowly lower your spine back down to the floor, one vertebra at a time.
Benefits of Bridge Pose:
- Strengthens the back, glutes, and hamstrings.
- Opens the chest, shoulders, and hip flexors.
- Improves posture and spinal alignment.
- Reduces stress and anxiety by promoting relaxation.
- Stimulates the abdominal organs, lungs, and thyroid.
Modifications and Tips:
- If you have neck or shoulder injuries, avoid rolling your shoulders underneath you. Instead, keep your hands beside your body for support.
- Use a yoga block under your sacrum for a supported version of the pose.
- Engage your inner thighs by squeezing a block or a rolled-up towel between your knees.
Always listen to your body and modify the pose as needed to ensure safety and comfort.