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Video:How to Do Bridge Pose

with Milo De Prieto

Bridge pose is a slightly more advanced yoga pose, but can be extremely important in improving flexibility and spinal strength. Here are some tips on how to do bridge pose correctly.See Transcript

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Transcript:How to Do Bridge Pose

Hello, I’m Milo for About.com and today we're talking about how to do the pose called Bridge Pose, and in Sanskrit, Setu Bandha Sarvangasana.

This is an incredibly beneficial pose, strengthening the spine and improving flexibility. Practitioners say you are as young as your spine is flexible. This pose is also called a Half Wheel as it leads into the Full Wheel pose.

How to Enter Bridge Pose

Lying on your back, walk your feet towards your hips, bending your knees. The feet should be pointing backwards. Your arms should be along your sides. Your heels should be touching or close to the back of your buttocks.

Now gently, lift your hips towards the ceiling. Like in every yoga pose, go as far as you feel comfortable. You can gently push yourself, but make sure you listen to your body. As you reach an arch in your back, listen to your body that you do not push to far up, move slowly.

Tips for Deepening Bridge Pose

As there is space, interlock your fingers and press your hands down into the mat for added stability. Roll one shoulder then the other to go deeper into the pose, raising the arch in your back slightly and moving towards your feet. Throughout, only move your feet if you have to adjust, otherwise keep them firmly planted into the mat.

Draw your chest up towards your chin, but do not move your neck or chin towards your chest, leave them resting on the floor. You can hold the pose for as long as is comfortable.

How to Get Out of Bridge Pose

To get out of the pose reverse the actions you just did. Release your hands and walk your feet out. Let the upper part of you back touch the floor first, then the middle and finally the lower part. Rest for a moment flat out on the floor.

Soon you will be moving into more advance poses, such as the full wheel, but a great majority of the benefit comes already in this initial pose. For more information, check us out at About.com.
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