I love supported bridge pose. I would say it is one of my all-time favourites! It is a really nice restorative backend that is great for gently opening the lower spine as well as the chest.
How to do Supported Bridge
- Begin lying on your back. Make sure you have a yoga block within arm’s reach.
- Bend your knees so that the soles of your feet are flat on the floor about hips width apart. You should be able to just touch the backs of your heels with your fingertips when the arms are outstretched.
- Inhale, press down into the soles of the feet and as you exhale, lift your hips off the floor.
- Slide your yoga block under your sacrum (the triangular bone at the base of your spine). Let your sacrum rest on the block and your arms rest alongside the body.
- This should be a comfortable resting position where you can stay for several minutes.
- To come out, press into your feet and lift your hips. Remove the block and gently roll down to the floor.
I would suggest starting with the block on the lowest level. If it feels comfortable, you can try turning the block to a higher level. This is a restorative pose – choose the level that gives you the most ease and comfort. If you feel pain at anytime, please come out.
Keep The block in place and try lifting one leg at at time off the floor. Lift both legs at the same time for supported Shoulderstand. I love this version of the shoulder stand. It is easy on the neck (cervical spine), feels amazing and gives you all the benefits of inversions (e.g., supports the immune system, reverses blood flow and improves circulation, relaxes).