Overview
Full bridge, sometimes called "Wheel", is a pose either for advanced
students, or people who are genetically gifted with flexibility and a lot
of upper body and arm strength. Not only does Full Bridge work your arms;
it completely opens your chest and your heart chakra.
Preparation and Pose Tips
First we start with Half Bridge. Begin on your back. Bend your knees. Draw
your heels towards your buttocks. Keep your ankles under your knees. Now,
reach down with your arms, laying them on your side, palms faced down.
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. Roll your shoulders
under so you are resting on your upper arms and your shoulder blades. Take
a few breaths in Half Bridge.Move your arms up over your head and place
your hands beside your ears. Elbows point upward and your fingers are
pointed back toward your shoulders. Your legs (and feet) remain parallel.
Now, on an inhale, press down on your palms and move the crown of your
head to the ground between your hands.
Again, on an inhale press down on your hands and straighten your
elbows, raising your head and your shoulders off the ground. This is where
the upper arm strength comes in handy. Push your chest upward, increasing
the bend in your upper back. Your head and neck remain relaxed and your
head drops down. Maintain strength in your legs and feet. To come out on
an exhale slowly move down with your arms being certain to tuck your chin
in so you don’t hit your neck as you come out.
Benefits
This pose strengthens your abdominal muscles as it tones internal organs.
Your brain gets a nice supply of fresh blood (and oxygen).
Advanced or Partner
If you are having trouble getting into the pose try putting your feet flat
onto the top of a stationary stool to help with the lift. It is best to do
this with a partner who can spot you. Another way a partner can help is by
standing near your head and letting you hold their ankles with your arms.
This extra brace can make it easier to lift up into the pose; and your
partner can assist by placing a strap under you waist and gently lifting
you up…. Gently and not too far if you are learning!
Chakra
Urdhva Dhanurasana 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. Since this is an inversion you shouldn’t do it if you have
high blood pressure or a heart condition.
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.
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