Restorative Yoga Poses : Supported Bridge

Supported Bridge

Backbend, Inversion • 3 to 5 minutes

PROPS

Yoga strap

Block (or a large hardcover book)

PRECAUTIONS

  • If you experience pain or discomfort in your lower back during this pose, substitute Extended Supported Bridge Pose or Single Leg Up the Chair for a gentle hip flexor stretch.

 

BENEFITS

  • Supports your spine in very gentle extension.
  • Provides a welcome stretch across your hip flexors and belly during pregnancy.
  • Relieves the effects of extended periods spent sitting.
  • Improves respiration.
  • The gentle pressure of the block against your sacrum can help alleviate lower back pain.

Restorative Yoga Poses : Supported Bridge Photo Gallery



INSTRUCTIONS

  1. . Secure the yoga strap around your thighs so there’s a small gap between your legs and they are not touching.
  1. . Lie on your back with your knees bent and your feet on the ground.

Press into your feet and lift your hips up, placing the block on its lowest setting underneath your sacrum.

  1. . Let your legs relax into the support of the yoga strap. Take your arms out into a cactus position and relax.
  1. . Remain in Supported Bridge for 3 to 5 minutes. To exit, press your feet down and lift your hips enough to remove the block. Lower your hips and hug your knees to your chest. Remove the yoga strap from your legs and roll to one side, then press yourself up to a sitting position.

TIP

Make sure the block is placed under your sacrum, at the base of your spine, and not in the lumbar curve of your lower back.

 

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