Yoga is a practice that helps create harmony among your body, mind and spirit. Yoga practices can be used to treat many ailments, particularly lower back pain. One of the best yoga exercises for your lower back is the bridge pose. In addition to strengthening your lower back and relieving backache, the bridge pose also stretches your neck, chest and spine. It calms your mind and helps alleviate stress and mild depression. The bridge pose may also help improve your digestion, rejuvenate tired legs, help relieve menopause symptoms and reduce headaches, insomnia and anxiety. It is helpful for people who have asthma, osteoporosis and high blood pressure.
Step 1
Lay with your back on the floor. If necessary, place a folded blanket underneath your shoulders to protect your neck. Bend your knees and place your feet on the floor. Make sure your heels are as close to your sitting bones as possible.
Step 2
Press your inner feet into the floor as you lift your hips and buttocks up off the ground, as you exhale. Keep your buttocks firm, without tightening them too much. Keep your thighs and feet parallel. Clasp your hands into a fist under your pelvis. Extend your arms as far away from your head as you can stretch them.
Step 3
Lift your buttocks until your thighs are almost parallel to the floor. Make sure your knees are directly over your heels as you push your knees forward, away from your hips.
Step 4
Deepen the pose by lifting your heels off the floor and push your hips up even higher towards the ceiling. Then from the lift of your hips, stretch your heels back to the ground again.
Step 5
Lift your right knee into your torso as you exhale, if you want even more of a challenge. Then, inhale as you extend your right leg perpendicular to the ground. Hold this position for 30 seconds. Release the foot to the ground again as you exhale. Secure the right foot into place and repeat using your left leg for the same length of time.
Step 6
Hold the bridge pose for between 30 seconds and one minute. Release out of the pose with an exhalation. Roll your spine slowly and gently down onto the ground.
References
- Yoga Journal: Bridge Pose
- "Sivananda Yoga Teachers' Training Manual;" Swami Vishnu-Devananda; 2000
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