Supported Bridge Pose
“I offer every thought as a bridge to divine grace.”
This pose will give you an experience of slowing, cooling, and introspection. It is an antidote for living in an age, which manipulates our brains and nervous systems into being fast, hot, and extroverted.
This is a great pose to practice during the summer time when our minds and bodies are often more active, we’re on the go, and the weather is warmer.
Props: 3 blankets
Optional Props: Bed pillow for head, eye pillow for face
Place 3 blankets end to end. Depending on the length of your torso, sit at the bottom of the top blanket with knees bent and feet resting on the floor on either side of blankets. Place your hands on the floor and gently walk them back until your shoulder blades are just off the blanket, lying on the floor. Extend your arms out from the shoulders rotated open, palms up.
Tuck your chin in towards your chest to protect your cervical spine and to stimulate the thyroid gland. (You may wish to support your head with a bed pillow if you prefer).
If you have a healthy lower back, you can extend your legs out straight onto the blankets. Heels should be on the blanket. If your lower back becomes uncomfortable in this position you may wish to bend your knees and/or exit the pose at any time.
Once you’re comfortable, close your eyes and bring your awareness to your breath—the rise and fall of your belly. Swallow to release any tension in the throat. With each exhalation, feel your throat, heart and belly open and relax. Hold for 3-7 minutes.
Silently affirm: “I offer every thought as a bridge to divine grace.”
To exit, bring your awareness back to your body. (If you’ve used an eye pillow, gently remove it), bend your knees and gently roll to your right side and slowly press yourself up into a comfortable seated position.
- Eye/Ear/Sinus issues: you may want to avoid having your head below your heart. Use a bed pillow to support your head.
- Do not turn your head during this pose
- Spinal Injuries: Stay in comfort zone and avoid pose if any discomfort occurs
- Pregnant after 1st trimester: Avoid holding a supine position for long periods, and make sure the lower back is supported
- If you feel the need to sneeze in this pose, it is much safer to roll to one side since your chest and ribs are vulnerable to any sudden jerking movement.