If you've ever tried Bridge Pose, you may want to add "Moving" Bridge Pose to your roster of options. Moving Bridge Pose works to build flexibility in the spine. It can help you build heat and warm up your muscles, and it cultivates strength in the legs. Plus, it's a great abdominal stretch.
Bridge pose acts as a gentle back bend. It will help build strength in your neck and back, and it will encourage you to open your chest and hips. You’ll also get a good stretch for your front thighs. This invigorating, active posture works to give your body an energetic boost. When you are in Bridge Pose, pressure it taken off your intestines, encouraging healthy circulation and function there.
This Posture Featured on our DVD. Save $3.00 Use code BRIGHTCOVE at checkout
Tutorial 1. Lie on back, bend your knees and place your feet flat on floor, hip distance apart, heels a few inches from your sits-bones, and feet pointing forward (not pointing outward). 2. Bring your arms down along the sides of your body, and place your palms face-down. 3. On an inhale, lift your torso up off the floor. NOTE: Rather than pressing too hard with your buttock muscles, press up from your heels but work to ‘lift’ yourself from your sternum (the center of the chest) diagonally in the direction past your nose/head. Hips lift up toward the sky as well. Try to keep the buttocks relaxed, as too much pressure can strain the lower back. 4. On an exhale, roll your spine down vertebrae by vertebrae until your are flat on your back in the starting position once again. 5. Repeat inhale lift, exhale lower in a rhythmic, steady motion. 6. To end, inhale up, hold the breath for 3 seconds, and exhale and relax down.
Pointers NOTE: Each time you lift up, rather than pressing too hard with your buttock muscles, press up from your heels but work to 'lift' yourself from your sternum (the center of the chest) diagonally in the direction past your nose/head. Hips lift up toward the sky as well. Try to keep the buttocks relaxed, as too much pressure can strain the lower back.
Spirit Trainers, LLC. 1500 SW 11th Ave., #1007 Portland, OR 97201 503-715-3131 I understand that yoga involves stretching and other physical activity that may not be appropriate for all individuals. Before doing these exercises or participating in any exercise program, I will have consulted my physician. I realize that the statements made in on this website and the techniques given are not offered in substitution for medical advice or treatment.
