Yoga Exercises : Yoga: Bridge Pose

Yoga Exercises : Yoga: Bridge Pose


Great balancing sequence there, head stance
and hand stance. Fantastic. Now we’re going to just counter-balance a little bit here
with bridge. So, starting lying down on your back, place the feet hip bone distance apart,
heels, directly…or close to your glutes. Let the shoulders rest into the mat, and in
fact, just rotate that shoulder blade around and behind you so the chest puffs up a little
bit. Take a deep breath in. On the exhale, press the low back into the mat, and peel
the vertebrae, starting at the tail bone, sacrum, low back, off the floor one at a time.
Inner thighs engaged. If you have a pony-tail, position it so that the back of the head’s
firmly into the floor, and you can lift the chest or sternum towards your chin. Keep your
gaze directly focused upward, so you don’t put any pressure on the neck. Hold here for
about five breaths. Deeply inhale. Root down on the inner edge of the foot equally, balancing
that with the outer edge of the heel. Five to ten deep breaths. One more inhale. On your exhale, you’re going
to lower down slowly, again, reversing one vertebrae at a time, so reversing the way
we got up. Tucking the tail bone, so the last vertebrae that’s going to touch the floor
after low back, after sacrum, would be your tail bone, and then release. Hug the knees
into the chest. Ready for shiavasina.