Bridge pose is a classic exercise to strengthen and improve flexibility in your back. It’s one of the best exercises to improve posture and reduce backache.
Basic Posture
Lie flat on the floor, bend the knees and place the feet parallel close to the buttocks. Have the arms by the side and head in line with the spine. Work with the rhythm of your breath, breathing in raising the buttocks and breathing out lower. Do not force or strain.
Work gently raising and lowering. Think about the spine bending gracefully.
Holding the Pose
When you feel able to, hold the pose for a few breaths. Close the eyes and sense the structure of your body. Are you well balanced? Are you tense or relaxed? Can you let go of any tension as you continue to hold the pose?
Stretch out the whole body – legs straight along the floor, arms over head – for a few breaths once you have completed your practice.
If you have any abdominal problems it’s best not to do this pose.
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