Judy Smith is an intrepid rambler who loves to hike, bike and participate in competitive rowing in the Cowichan Valley on Vancouver Island, Canada. She is a lifelong educator, school principal and mother of two grown kids.
This challenge, if you choose to accept it, is a Bridge Pose every day for 30 days!
Share your pics in our Facebook Group with #solesisterbridge.
Some yoga poses can be intimidating for beginners, but the Bridge Pose is not one of them. It is an easy backbend and is usually one of the first poses that new yogis learn. However, do not let its simplicity deceive you! Bridge Pose offers numerous benefits.
Bridge Pose is gentle and low-impact, but it provides multiple advantages. It stretches your back and abdominal muscles while opening up your chest. Reaching the arms forward or clasping the hands beneath the body draws the shoulder blades down and back, opening the pectorals and fronts of the shoulders.
The Bridge pose also gently creates an opening between the curved parts of the spine, counteracting compression from daily activities. This small amount of decompression can relieve pressure that contributes to back pain. Over time, Bridge Pose trains the back extensors to keep the spine long and flexible. This counteracts poor posture and helps improve chest mobility.
Bridge also strengthens the muscles in your abdomen and lower body, particularly your glutes and hamstrings. It lightly compresses the belly—toning the abdominal muscles and aiding digestion by stimulating organs. Regular practice improves muscle definition in your stomach!
Bridge pose also stretches your hip flexors, the muscles at the front of your hip that help you move and flex your legs (often overlooked when stretching). Furthermore, it also helps strengthen your back muscles (the ones that keep your back aligned and protect you from injury), reducing back pain and improving your posture.
Most importantly, arching your body upward helps to open your lungs and calm your brain. Bridge Pose allows the lungs to inflate, enhancing respiratory capacity.
Elongating the entire front body releases tension and stress stored in this region. Holding the pose requires focus on engaging multiple muscle groups simultaneously, a meditative practice that helps settle an overactive mind.
How to Do Bridge Pose
- Start by lying on your back.
- Place your feet flat on the floor, shoulder-width apart, and keep your knees bent.
- Put your hands down at your sides, palms down on the floor.
- Inhale and push your hips up towards the ceiling. Ensure your head, neck, and shoulders remain flat on the floor.
- While holding the pose, there are a few options for your hands. You can keep your palms flat on the ground. For more of a challenge, you can interlace your fingers and push your hands on the floor to lift your torso a little higher. Alternatively, you can put them on your back, pointing your fingers toward your lower back with your thumbs to the side.
- Breathe deeply, holding your position for a few moments. Then, move your arms back down to the floor, exhaling while you lower your hips back to the ground.
- Clasp your hands together and move them underneath your back. Hold the pose for 30 to 60 seconds, maintaining your breathing and lightly squeezing the block the entire time. To exit the pose, slowly lower your hips to the ground by lowering your spine, vertebra by vertebra, until you're on the floor.
Once you've mastered the essential move, you can work on some adjustments to make you look like a yoga superstar.
- Press into your feet as much as possible to lift your hips higher and steady yourself.
- Keep your feet parallel to the outer edges of the mat the whole time instead of allowing them to turn out. You can do this when your hips are lifted by gently squeezing your knees toward each other.
- Avoid clenching your buttocks and pushing your hips too high. That can hurt your lower back. Gently squeeze your knees toward each other, and lengthen your tailbone as you relax your glutes.
- Maintain steady breaths and breathe into the lower belly to maintain the posture for longer. Take long, deep breaths as you enter, hold, and exit the pose.
- Keep your head in one spot, and don't turn your neck to the left or the right. This can hurt your neck and also make you lose your balance. Some yoga poses can be intimidating for beginners, but the Bridge Pose is not one of them. It is an easy backbend and is usually one of the first poses that new yogis learn. However, do not let its simplicity deceive you! Bridge Pose offers numerous benefits.
Modifications
- Place a yoga block, bolster, or a folded blanket under your sacrum (the flat part of your lower back) for support. This helps hold the pose with less effort, reducing the strain on your muscles.
- Place your feet wider apart, roughly hip-width, or slightly wider. This provides more stability and balance.
- Bring your feet closer to your hips. This reduces the range of motion needed to lift your hips, making it easier to hold the pose.
- Keep your arms by your sides with palms pressing into the floor for added support and stability.
- Interlace your fingers under your back, but avoid lifting your hips too high. This variation provides a gentle stretch to the chest and shoulders without straining.
- Lift your hips just a few inches off the ground instead of aiming for a complete lift. This reduces the intensity while still engaging your glutes and lower back.
- Perform small pulsing movements by lifting and lowering your hips gently. This helps build strength gradually.
Ramblers' Monthly Fitness Challenges are simple exercises that enhance strength, balance, and flexibility - all critical as we age. They can be seamlessly integrated into your daily rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.
It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.
READ MORE > Rambler's Monthly Fitness Challenges
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