How to Do the Bridge Pose With Yoga Blocks

The yoga bridge is a common pose for beginner and advanced yoga classes alike. The bridge pose is important for reversing the curve of the spine, building strength in the legs and lower back and releasing tension in the shoulders. However, beginner yogis have a tendency to open and rotate the legs and feet, which compromises the pose. Yoga blocks can help.

Difficulty: Moderate

Instructions

1. Rest on your back with your arms at your sides. Place a yoga block on its side between your feet and another between your thighs just above the knees. Make sure that the blocks are places with the skinny side between your legs and feet, helping to teach you proper leg positioning.

2. Squeeze the blocks tightly as you draw your feet up, bending the knees to a 90-degree angle. Keep your thighs pressed together to hold the block in place and inhale deeply. As you exhale, press into your feet and lift your hips up off of the ground.

3. Allow your weight to fall into your shoulders as you lift your hips and then join your hands below your body, keeping the length of your arms pressed into the floor. You can roll your body up onto your shoulders if you like.

4. Hold the pose, squeezing your hips together to hold the block and take five full deep breaths. When ready, exhale as you roll your spine down to the ground, lower your hips and extend your legs.

5. Remove the blocks and repeat the pose without them, taking note of your foot and thigh positioning. As you continue with your yoga practice, perform the bridge pose with the blocks now and again to help you maintain the perfect posture.

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