Bridging
- Establish the proper alignment Lie on your back with your knees bent. The soles of your feet are hip width apart and press evenly into the floor. Your thigh thighs are parallel and the knees are no more than hip width apart. Your shoulders, neck and jaw should be relaxed and comfortable. Arms relax by the sides. Pull your navel to the spine and gently press the top of the sacrum towards the floor.
- Inhale into the chest with the navel moving toward the spine, as you exhale, press the feet strongly into the mat as you lift your hips towards the ceiling. With your hips lifted, inhale, filling the chest with breath while maintaining navel pulled toward spine. Allow your upper spine to arch slightly as you inhale. Protect the low back by keeping the thighs parallel, thus maintaining a broad sacrum, and tucking the tailbone to prevent compression in the low back.
- Exhale as you return your spine to the mat, lowering one vertebra at a time, tailbone down last. Keep the hips level throughout the exercise.
- Inhale to prepare and repeat the exercise, matching the movement to the breath.
Group:
Active
Level:
Level 1
Position:
Supine
Exercise List Weight:
-8
