Asanas for Beginners
Yoga For Beginners Bridge Pose
- Lie on your back with your arms next to the body, palms down.
- Bend your knees and place your feet flat on the floor, heels close to the buttocks, hip width apart.
- With the feet parallel to each other, press the upper arms into the floor, press your feet into the floor (inside and outside equally) and begin to lift the hips up to the ceiling, moving your breastbone to the chin, but not the chin to the breastbone. Lift your chin slightly to keep space under the back of the neck.
- Firm your tailbone in towards the pubic bone and your pubic bone moves slightly towards the belly.
- Actively bring the knees out in front of you to keep the lower back extended. Keep the knees above the ankles.
- Your buttocks are firm but not clenched. Your hips are lifted as high as is available to you with these principles in place.
- Clasp your hands behind the back and firm the arms into the floor, shoulder blades are down along the spine.
- You can take between 5 and 15 breaths in this pose.
- To come out, release the arms and lower the hips down to the floor on an out-breath.
- Stretches chest and spine.
- Strengthens legs, glutes and upper back.
- Improves digestion.
- Reduces backache and headache.
- Calms the mind, improves the mood.
- Can help to open the sinuses.