SUPPORTED BRIDGE
Suggested Duration
3-5 minutes or longer
Bene ts
This backbend pose is cooling and passive. For students with a history of herniated
discs, it can help rebuild the lumbar spine.
Risks and Contraindications
Modify this pose if you have lower-back or neck pain or neck injury.
Alignment Points
- Begin by lying on the back, with the soles of the feet at on the mat. Lift the
hips, and place a block at the lowest height under the sacrum, with the long
edge perpendicular to the spine rather than along the length of the spine. - Rest the arms by the sides with the palm facing up.
- Keep the feet hip-distance apart and allow the inner thighs to spiral down as
the knees continue to point directly ahead. - Soften the shoulders and the front of the ribs, and relax the front of the body.
Modi cations and Other Options
- If you have a history of back pain, use a bolster or a low block that does not
aggravate the pain. If you feel comfortable deepening the stretch, adjust the
block so it is taller. - Variations include bringing the arms into cactus position, with the elbows bent
at 90 degrees and palms facing up, or resting one hand on the belly and the
other hand on the chest.
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