Yin Yoga Pose Spotlight - Bridge Pose

Bridge Pose is a supine backbend that targets the lower spine, the sacral-lumbar arch in particular, and also offers ample opportunity to help release tension and tightness in the fascia of the quad muscles of the legs and through the front upper torso and can even help open the shoulders. It helps to strengthen as well as release tension so many of us accumulate in the lower spine and can be easily modified by the use of props to be accessible for most practitioners. If your daily activities have caused rounding of the lower back (perhaps from biking, gardening/yard work, carrying beautiful babies around, or sitting in office chairs for hours), Bridge can be a wonderful addition to your Yin Yoga class or used on its own as needed.

How it Can Help:

Open and release tension in the lower back/lumbar spine, with the opportunity to relieve tightness along the front torso and tops of thighs and help enhance the flexibility of the shoulders. Because it targets the lumbar spine, this pose helps to maintain the integrity of the critical spinal curves and hydrate spinal joints.

Precautions:

Avoid if lower back injury exists. If low back sensitivity exists, be sure to move especially mindfully into the pose. This is a gentle inversion, so the same precautions related to high blood pressure, diabetes, and pregnancy apply as with all inversions, as does the very important instruction to not turn the neck side to side once in the pose. Be mindful that the aim is "gentle pressure," so stay with sensations that could be characterized as squishy, bouncy, soft or a bit of hard resistance/stuckness. Stay away from sharp, edgy, localized, pointed sensations.

Entering and Exiting the Pose:

You'll want your block/s or bolster and maybe a blanket nearby as you lie onto your back with your spine in a straight line. Place your feet onto the floor a little more than hip-width distance apart with your knees positioned above your ankles. Gently lift your hips and slide a block at the lowest height under your sacrum, the bony area just below the arch of the lumbar spine. You can use one block or, for more stability, two blocks side by side can be used. Once the prop is under the sacrum, lower and relax the hips down onto it. Hold the posture in relative stillness for an average of 3-5 minutes.

When you're ready to exit the pose, be sure to transition slowly and mindfully. Bend your knees and place your feet to the floor one at a time. Press your feet into the floor and raise your hips with care just slightly higher than the block, removing the block. Slowly lower the hips to the mat and allow them to rest. With knees still bent, move your feet outward to the mat's edges, allowing inner knees to come together in Constructive Rest pose. A block can be placed the narrow way between the upper inner thighs to provide additional relief to the low back as you rest. Expect the sensations of the Bridge pose to linger a bit, so give yourself ample time to rest and recover before transitioning to the next pose.

Variations:

You might choose to explore the Drawbridge variation. Begin in Bridge pose and extend the bridge shape by stretching your legs out one at a time toward the end of the mat. Allowing the inner legs to not touch together can be more gentle on the low back. Arms can extend down the mat as in Savasana pose. Relax the belly, legs, and all muscles in the body. If relaxation is difficult, try a less intense variation. A bolster can be used in place of a block, but using blocks offers additional variation if more sensation is needed once into the pose. If additional sensation is desired, the block can be raised to a higher level. To avoid injury or tweaking, be sure to first come back to the starting point of knees bent and feet to the floor before adjusting the block. To emphasize the shoulder joints, extend arms overhead either straight, slightly bent, or with elbows fully bent and hands holding opposite elbows. A blanket can be placed under the shoulders or arms to offer more support, if desired.

Energy Body and Qi Flow:

Emphasis is on the Kidney/Urinary Bladder Qi channels in the lumbar spine and back body. If there's sensation along the front of the thighs, this helps to stimulate the Spleen/Stomach Qi Channels. Targets the "Door of Life" between the L2 and L3 vertebrae, where Kidney Jing is stored. Kidney Jing is the basis of Kidney Qi and all of its important functions in the body. Sensation in the front line of the body and/or shoulders points to stimulation of all Upper Body Qi channels.

YINspiration for Your Practice:

This mild inversion helps to balance the central nervous system, soothing the overactive fight-flight response. Bridge lends itself to working mindfully with the breath to bring balance and calm to the whole body. You can bring awareness to the navel center, finding and feeling the movements the breath makes in the belly as it comes in and goes out.

As you relax, try to lengthen the duration of each exhale to be slightly longer than each inhale. This is our breath's natural state, and breathing in this way stimulates the Rest and Digest (or Rest, Renew, and Heal) response, encouraging healthy heart and lung function in addition to soothing the overactive parasympathetic nervous system. Breathing in this way with soft-focused attention on the breath brings us back to our natural state of quiet body, steady mind, and open heart.

This pose focuses on the bones in our bodies that are most at risk for bone loss as we age (lower spine) and is an effective exercise when practiced regularly and mindfully.

Are you interested in learning more about the Yin Yoga & Meditation Practice, if so, I invite you to check out my book Yin Yoga & Meditation: A Comprehensive Guide for Your Practice and Teaching, available on Amazon! ☯