Foundations of Asanas--Satu Bandha Sarvangasana/Bridge Pose

💟How to do:

Full Bridge Pose

1. Start from laying down on your back;

2. Bend your knees; set soles on the ground; feet hip-width apart, bring your feet as close as possible toward the sitting bones; knees in line with hips;

3. On an exhalation, press the four edges of your feet and your arms evenly and firmly into the ground, engage your thighs and buttock, lift up your hips off the ground; keep your thighs and feet parallel;

4. Clasp your hands underneath your hips, palms together; lengthening through the arms and stay on the top of your shoulders.

5. Actively lift up thighs and kneecaps until about parallel to the ground; keep knees over your feet and push them away from your hips; lengthen your sternum and tailbone toward opposite directions;

6. Press the top of your sternum toward your chin, slightly lift your chin away from sternum, keep a long neck;

7. Firm your shoulder blades against your back and keep them broadened.

8. Hold the pose for 30 seconds to 1 minute. Breathe deeply and smoothly.

9. To come out, exhale, release your hands to the side of your body, slowly lower your tailbone down onto the ground. Hug knees to your chest, rock from side to side to release your low back.

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💟Modifications:

1. Keep your arms alongside your body with palms facing down, if your shoulders are tight.

2. Use a block if you are still building up the strength of your back muscles. Place a block underneath your sacrum (not low back) and turn it into a passive pose other than an active one.

3.. Place the block in between your knees to help keep your thighs engaged. It can also promote your leg strength;

4. Extend your legs long with a block underneath your sacrum. It's a variation of bridge pose, which creates a slight curve on your back as well as stretches the whole front body. If you feel pain on your low back, please stop doing this;