Bridge Pose How-To:
Lie flat on your back. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Place your arms right along your sides with your palms facing down.
Pressing your feet, arms and hands actively into the floor, slowly lift your hips off the floor. Keep your thighs and inner feet parallel.
Try to keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees and upward toward the pubic bone to keep length through the low back.
Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso.
Breath steadily through the nose and remain in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor. Pause here for a few breaths as you let the spine neutralize.
*Disclaimer: Always consult your health care provider and obtain clearance before practicing yoga or any other exercise program. Practicing under the direct supervision and guidance of a qualified instructor may reduce the risk of injuries. Not all yoga poses are suitable for all persons. Practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your healthcare provider, can also help determine what poses are suitable for your particular case. The information provided in this blog is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. Oly Family Chiropractic Inc. assumes no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program.