Spartan Yogas Bridge Pose

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** Video Guide **

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** Bridge Pose Notes **

- Lie on your back.
- Bend your knees and set the feet on the floor, at hip distance apart, so that your knees are in line with your heels.
- Keep the feet completely parallel, toes forward.
- Bring your arms along side of your body, palms facing the floor.
- Squeeze your glutes, and on an inhale, lift your hips as high up as possible towards the sky.
- Our Bridge pose is all about the glutes, not the hamstrings. If at any point, you feel the hamstrings taking over, drop the butt on the floor, squeeze it and raise it up again.
- The more you push your heels and the outside of the feet on the floor, the more you engage the glutes.
- The more you engage the glutes, the less pressure on your lower back.
- Keep your knees from rolling in or out. They should stay inline with your heels.
- Keep breathing in and out through the nose..
- To get out of the pose, with control, lower your butt on the floor and hug your knees into your chest, gently rocking from side to side.

** Pulsating Bridge Notes **

The added bonuses of the pulsating bridge is shoulder mobility and strengthening the thoracic diaphragm.

- Lie on your back, knees bent, at hip distance apart, heels right underneath the knees with the toes pointing forward.
- On an inhale breath, squeeze your glutes and lift the hips as high off the ground as you can, extending your arms over your head, on the ground behind you. Try to touch the floor with the arms.
- On an exhale breath, lower the butt all the way to the floor and bring your arms along side of your body.
- It is important to go for full range of motion, i.e. lift the butt as high as possible during the inhale and lower all the way down to the ground during the exhale.
- Our pulsating bridge is all about the glutes, not the hamstrings. If at any point, you feel the hamstrings taking over, drop the butt on the floor, squeeze it and raise it up again.
- The more you push your heels and the outside of the feet on the floor, the more you engage the glutes.
- The more you engage the glutes, the less pressure on your lower back.
- Keep your knees from rolling in or out. They should stay inline with your heels.
- Keep breathing in and out through the nose..
- To get out of the pose, with control, lower your butt on the floor and hug your knees into your chest, gently rocking from side to side.
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