JUST FOR YOU
BRIDGE POSTURE
(Contact your physician before any physical exercise)

by: Janet Kolish, Yoga Instructor

The bridge posture not only increases flexibility to the spine, tones the thighs and creates an overall body stretch to relieve tension, it is known to open the chest for better breathing and also aids in draining the lungs of secretions. I especially prefer this posture because it inverts the body to achieve this draining action to the lungs.

In all our previous stretches, I have encouraged you to always move very slowly in and out of the postures. Working with eyes closed to stay in touch with the areas of the body we are reaching, feeling the muscles contracting and relaxing and listening to the signals our body gives us in terms of our capabilities and limitations. Never experiencing pain or discomfort - always enjoying the process.

It�s time �Just For You� to lie on your back in a warm, quiet room - shoes off and wearing loose fitting clothing. Take this time to quiet the body and mind through the systematic process of relaxation. Going through each part of the body suggesting deep relaxation. Take as long as necessary to achieve deep relaxation and then tune into the breath - watching how it automatically surrendered to the relaxation - breathing rhythmicly, smoothly, effortlessly. Once we have achieved complete relaxation, we can then begin.

Remain lying on the back and slowly place both feet on the floor with feet approximately 1-1/2 feet away from the buttocks. With feet and knees about hip width apart and arms along side the body, palms up and relaxed. The head and neck remains still through the entire movement. Let�s begin.

Very slowly begin pressing feet into the floor allowing your lower back to come away from the floor. The pelvic area moves toward the ceiling and as we continue lifting the lumbar spine lifts away from the floor and finally feel the thoracic spine come away from the floor. At this point, all the weight will be on the feet and shoulders - NOT THE HEAD OR NECK. Make adjustments by lowering the body slightly until you are in a comfortable position feeling all the weight on feet and shoulders. Head and neck remain quiet and relaxed. Soft belly breathing is very good at this point holding the posture. Hold as long as it is comfortable for your body. Then, very slowly, allow the spine to return to the floor beginning with lowering the thoracic spine first, then the lumbar spine

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