Bridge is a mild inversion pose. Because it inverts our normal orientation, it gives the body a gentle break from gravity and relaxes the mind.
Come lying comfortably on your back with your feet firmly on the ground about foot length away from your butt. Arms come along your sides with palms up. Open your chest and root your shoulder blades into the ground, rolling your upper arms out.
Now use your hamstrings (back of legs) to draw your thigh bones toward the ground as your pelvis lifts. Lift through your pelvis and spine as your chest continues to expand and relax. Breathe deeply and comfortably.
Hold the pose, letting your heart move ever closer to your chin and throat. Heart higher than head, pelvis higher than heart, knees higher than pelvis. Your face, chin, throat, shoulders, neck and arms are completely relaxed.
If you like, you can support yourself in this pose with a block or firmly rolled towel below the sacrum (end of your backbone). Play with different heights. Play with letting yourself relax against the support. See how long the pose is comfortable for you. Can you feel your hips relax open as you breathe? Can you feel the inversion of fluids nourishing your heart, face and mind?
Namaste
Come lying comfortably on your back with your feet firmly on the ground about foot length away from your butt. Arms come along your sides with palms up. Open your chest and root your shoulder blades into the ground, rolling your upper arms out.
Now use your hamstrings (back of legs) to draw your thigh bones toward the ground as your pelvis lifts. Lift through your pelvis and spine as your chest continues to expand and relax. Breathe deeply and comfortably.
Hold the pose, letting your heart move ever closer to your chin and throat. Heart higher than head, pelvis higher than heart, knees higher than pelvis. Your face, chin, throat, shoulders, neck and arms are completely relaxed.
If you like, you can support yourself in this pose with a block or firmly rolled towel below the sacrum (end of your backbone). Play with different heights. Play with letting yourself relax against the support. See how long the pose is comfortable for you. Can you feel your hips relax open as you breathe? Can you feel the inversion of fluids nourishing your heart, face and mind?
Namaste
2 comments:
Hi Marie!
I am back from India!! I have something to send you for your donation that you gave...if you can email me your address??
Hope all is well with you my friend!
Namaste~
Tracy
Welcome back Tracy! I hope you had a fabulous time!
M
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