Bridge Pose - Safety Tips for Sustainable Backbends
Bridge Pose
In the video Doron shows how to set yourself up for a safe backbend - Bridge pose. By watching it you will understand the foundation for safe backbends, including how to set up your pelvis and protect your lower back.
Proper form ensures your L3, L4, and L5 will be happy, and you don't compress your vertebrae. It is important to learn how to set your foundation for deeper backbends. This pose is a great preparatory pose, or modification for either upward facing bow (Urdvha Danurasana). Even if this is a simple pose, it is important to do it right so you keep a safe and sustainable yoga practice.
To come up to the pose
- Lay down on your back, lift the knees up, feet hip width apart
Bring your lower back towards the ground by directing the tailbone towards the sky
Move your knees forward to create space under the hips
To avoid compression to the lower back, move the chest and ribs up towards the chin.
Keep the knees in
Roll the shoulders under and clasp the hands on your mat.
See that there is space under your neck and your spine is lenghtening instead of putting weight on the lower back or neck.
Stay for 5 breaths and lower down the hips.
Move the knees from side to side. Repeat 3 times. - Lay down on your back, lift the knees up, feet hip width apart
- Bring your lower back towards the ground by directing the tailbone towards the sky
- Move your knees forward to create space under the hips
- To avoid compression to the lower back, move the chest and ribs up towards the chin.
- Keep the knees in
- Roll the shoulders under and clasp the hands on your mat.
- See that there is space under your neck and your spine is lenghtening instead of putting weight on the lower back or neck.
- Stay for 5 breaths and lower down the hips.
- Move the knees from side to side. Repeat 3 times.
Bridge pose
Share the Stability
Did this video help you with your backbends? Leave us a comment below and let us know, what's your favorite backbend? Share the video with some of your friends who practice yoga and see if it transforms their practice!
Please join us for a yoga retreat or yoga teacher training at Doron Yoga & Zen Center in beautiful Guatemala.
Find more information on safe modifications for a whole host of asanas in the Doron Yoga Manual, a clear and concise guide for your yoga journey.
