Yoga - Bridge Pose

Your Ad Here

Holos Exercises

Yoga - Bridge Pose

Exercise Type: non-impact

Duration:5 minutes

Reps:3 reps

Fitness Level: Easy

Posted By:Melissa Farrell

Search Exercises

Exercise Description

The Bridge Pose is a good way to strengthen your back and stretch and strengthen your hips.

Muscle Groups: Back, butt, legs

Step Number 1

Lay down with your back on the ground, your knees in the air, and your feet on the ground hip width apart. Curl your toes in a little bit (so they are pigeon toed) to protect your lower back. Your feet should be just about as far away as the top of your fingers, so that your fingers can gently touch the heel of your foot. Try to tuck your shoulders underneath your body.

Step Number 2

As you inhale, push with your feet and your arms, lifting your chest and hips into the air. Then move your arms away from your feet underneath your body and clasp your hands. Work on lifting your hips and lifting your chest towards the ceiling. Push your thighs closer together, with your knees coming together, to protect your lower back.

Step Number 3

Try to hold this position for about five breaths.

Step Number 4

Release your hands and on an exhale slowly lower your body back down to the ground and focus on each vertebrae touching the floor one by one. Rest in this position. The more you do this pose the more open your back will be, so its good to do it two or three times in a row.

Please log in to post a comment