Restorative Breakdown: Bridge Pose

A restorative bridge pose is a supported backbend and a restorative inversion. It opens the muscles of the chest and hip flexors. This posture uses a block or bolster placed under the pelvis to lift and support the hips. 

Supported bridge also promotes digestion and engages the relaxation response by having the head lower than the heart and results in engaging the relaxation response. By engaging the parasympathetic nervous system, the mind and body may feel refreshed and even energized.

Benefits of this yoga pose

Bridge with a bolster and long legs

Why Bridge?

• Reduces stress 

• Engages the parasympathetic response 

• Balances postural strain in chest and hips

• Supports digestion 

• Restores spines natural curves 

• Improves respiration

Considerations

This pose is generally safe but should be avoided if you have bulging or herniated discs in the neck or lower back. Adjust your legs and lower limbs for comfort especially if you feel low back discomfort in the pose.

How to use props in this shape

Bridge with a block and a leg strap with bent legs

There are several ways you can use props in this shape:

• a bolster under the pelvis to support and raise the hips

• a block to raise the hips, with a towel or blanket over your block to increase comfort

• a strap looped around the upper shins to relax your leg muscles (by removing the effort required to hold the legs in place)

Don't have props?

Bridge pose at home- two pillows + a pup

Use a towel roll or two stacked pillows at home to create a lift under the hips