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!
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.
· Lie down on your back with your knees bent, feet flat hips distance apart
· Arms should be along your side
· 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
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.
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.
Blog post by Danielle Nardi.