Overview
Half bridge is a nice pose because you can start by doing a short series
where you loosen up your back and spine by coming into and out of the pose
before you hold it.
Preparation and Pose Tips
Start on your back. Bend your knees. Draw your heels towards your
buttocks. Keep your ankles under your knees. Now, reach down, and if
possible, take hold of your ankles. Your ankles should be under your
knees, hips distance apart. On an inhalation, lift your hips upward and
press back onto your shoulders. Stay relaxed in your throat, and keep your
knees together.
On an exhale, slowly release your hands, rolling the shoulders out and
bringing your spine down to the mat one vertebrate at a time. See if you
can go slowly enough that you actually feel each vertebrate hitting the
mat. You can repeat this three to six times before holding the pose. When
you do hold it bring your hands together under your back and interlace
your fingers. Roll your shoulders under so you are resting on your upper
arms and your shoulder blades. A few tips can make the pose stronger.
Raise your chest and heart chakra as high as possible without straining.
Pull your thighs in toward each other so your legs (and feet) remain
parallel.
Benefits
This pose strengthens your abdominal muscles as it tones internal organs.
Half bridge gives additional blood to your thyroid gland.
Advanced or Partner
Another option for doing a little flow with the pose is this: Instead of
holding your ankles, raise your arms above your head as you inhale and
raise your hips and lift your back. Then, let your arms fall down as you
exhale and come out of the pose. If you want to add a little extra stretch
to the pose you can raise your heels up and hold on the ball of your feet.
There is another interesting, slightly more advanced way to come into
Half Bridge. Start in shoulder stand, Sarvangasana. Hold your weight with
both your hands supporting the back. Keep your back arched and slowly
lower your legs as you bring your feet to the floor. You must make sure
that your waist is kept in an arch off the floor. When your feet are
touching the floor you can release your hands from your back and bring
them under your back to the floor. If you are working with a partner they
can straddle your waist, place a strap under your hips and very gently
pull upward to increase the stretch. Don’t overdo this!
Chakra
Setu Bandha Sarvangasana is a third chakra pose.
Precautions
Be careful if you have any neck injuries or problems. Don’t move your neck
from side to side and never jerk your spine or extend beyond what is
comfortable.
Timing
Hold the full pose for three to eight breaths.
Recovery and Counterpose
Recover and come down on an exhalation, reversing your course to come out
of the pose and either pull your knees into your body to form a tight
little ball, or go into Balasana, Child’s Pose to reverse the stretch on
your spine.
| 