Yoga Bridge Pose

Video Transcript

" So this pose is a back bend, it’s called bridge pose. It’s where you start on your back, with your knees bent, and your feet hip with the part. So, like we’ve been talking about all along, hip with the part for the feet is several inches apart, the width between your hip bones not the outside edges of your hips. Feet are parallel, and we want to press down into the soles of your feet as you start to lift your tailbone off of the floor. And, as much as you can, you’ll want to come up off the floor vertebrae by vertebrae, so you want to peel your spine off the floor. And with practice this will become easier and easier. And if you like, when you come all the way into bridge you can put your arms behind your head and you can stay here for several breaths. Keep pressing the feet into the floor, and lifting the hips so pushing the tailbone up toward the ceiling to keep you stable. And when you’re ready to come down, you can keep the arms behind you or you can lower the arms down by your sides and again coming down one vertebrae at a time just like we came up, so you want to lower down by trying to distinguish each vertebrae in your spine as it comes down to the floor. Rolling down, as slowly as possible. "