
Bridge pose builds core body strength and lower body strength in particular. Bridge pose energizes the body, strengthens the spine and stimulates the endocrine and nervous systems.
- Lying on your back, bend both your knees and place your feet flat on the floor hip-width apart.Slide your arms alongside your body with your palms facing downward. Your fingertips should be lightly touching your heels.
- Press your feet into the floor, inhale and lift your hips up, rolling your spine up and off the floor. Lightly squeeze your knees togethe, keeping your knees hip-width apart.
- Press down into your arms and shoulders to lift your chest up. Use your legs, hips and mula bandha to lift your hips higher.
- Breathe and hold for 4-8 breaths.
- To release, exhale and slowly roll your spine backonto the floor.
Modification:
a) Lace your fingers together behind your back and walk yoru shoulders in, pressing down with your arms and shoulders.
b) Use a yoga block under your hips to support your weight.
Contraindications:
Avoid this asana if you have chronic or recent injury to your knees, back or shoulders.