Supported Bridge

How to

1. Begin by lying on your back with your knees bent and feet hip-width apart, close to your buttocks.
2. Place a block or bolster under your sacrum, ensuring it is positioned comfortably and supports your lower back.
3. Allow your arms to rest by your sides, palms facing up, or interlace your fingers under your back if comfortable.
4. Make sure your feet remain parallel and knees are aligned with your hips.
5. Gently engage your glutes and legs to ensure the lower back is supported on the prop.
6. Close your eyes and bring awareness to your breath, taking slow, deep inhales and exhales.
7. Maintain a soft gaze upwards if your eyes are open, focusing on a single point.
8. To exit, press your feet into the mat, lift your hips slightly, remove the prop, and slowly lower your spine back to the mat, hugging your knees into your chest.

Benefits

• Gently stretches the chest, neck, and spine.
• Helps alleviate stress and mild depression through relaxation.
• Opens the front body and aids in calming the nervous system.
• Can relieve tension in the lower back.
• Promotes relaxation and improves circulation by gently elevating the heart above the head.