Supported Bridge Pose. back pain

Supported Bridge Pose

This pose works the core abdominals, back, hip, and hamstring muscles.Supported Bridge Pose

Step-by-Step Instructions

You will need your yoga block or a similar solid bolster handy.

1. Lie on your back with your knees bent and the soles of your feet flat on the floor.

2. Extend your arms on the floor with your fingers reaching toward your heels. You should be able to just barely touch the backs of your heels with your fingertips.

3. Keep your feet parallel. Maintain that position throughout the pose.

4. Press down into the soles of your feet to lift your hips off the floor.

5. Slide your yoga block under your back directly under your sacrum, letting it rest securely on the bolster. Your arms can stay outstretched on the floor next to your body.

6. This should be a comfortable position. You may want to stay here several minutes as your body settles into the stretch and gets the benefits of a passive backbend. If the pose causes your back to hurt, remove the block and come down.

7. To come out, press down into your feet and lift your hips again. Slide the block out from under your sacrum and gently lower your back to the floor.

Watch the video and follow it!

Benefits

The restorative nature of this pose comes from the head and neck being lower than the heart. This suppresses the sympathetic "fight-or-flight" nervous system and promotes the parasympathetic nervous system.

Back extensions also help relieve the hunch from poor posture and sitting, giving you more flexibility and mobility for daily activities. It helps open the chest for better breathing, as well. And if you have chronic low back pain, this pose may offer some relief.

This pose works the core abdominals, back, hip, and hamstring muscles. It especially brings the obliques into play, which help keep the pelvis and lower back centered. While the hamstrings are in use supporting the pose, their opposite muscles—the quads and hip flexors—get a good stretch, too.