Bridge Pose

BENEFITS

• Stimulates the thyroid
• Improves posture and opens rounded shoulders
• Stretches the abdominal organs and improves digestion
• Tones the female reproductive organs
• Relieves anxiety, fatigue, and insomnia

CONTRAINDICATIONS

• Pregnancy
• Neck injury
• Hernia
• Peptic or duodenal ulcers

HOW TO

1. Lie on your back with your arms next to your body, palms facing down. Bend your knees and place your feet near your sitting bones, hip-distance wide.
2. Inhale and lift your hips high. Make sure your knees are aligned over your ankles.
3. Interlace your fingers on the floor and tuck your shoulders underneath you. Draw your hands toward your feet.
4. Stay in the pose for several breaths, then release hands, and exhale to lower.

MODIFY OR REPLACE

Alternatives:

• Snake pose (Sarpasana)
• Camel pose (Ustrasana)

Modifications:

• Keep arms flat on the ground, rather than clasping hands beneath you.

SEQUENCING TIPS

Before:

• Shoulderstand (Sarvangasana)
• Plow pose (Halasana)

After:

• Fish pose (Matsayasana)
• Camel pose (Ustrasana)

TEACHING CUES

• Keep your legs parallel.
• Align your knees over your ankles.
• Reach your chest toward your chin.

VARIATIONS

• Hold onto the outer ankles.
• Hold onto opposite ankles.
• Reach legs toward the sky, one at a time.
• Support your hips with your hands and walk your feet forward.

WATCH OUT FOR

• Knees beyond feet
• Legs too wide or too close together
• Turning the neck while in the posture