Bridge pose creates and maintains extraordinary neck and shoulder alignment as well strengthening the lower back and the leg. Lie on your back with your knees bend and your feet hip width apart. Tilt up your head back to create a stronger curve in your neck and press gently against the floor to strengthen your neck.
Take a deep breathe in and lift your hips up. Bend your arms and press into the earth with your elbows, your biceps and your triceps and your shoulders. Inhale and press back with your head down with your shoulders and elbows and arms to lift and expand your heart. If your neck is flat or challenged in anyway, it is helpful to use a blanket to lift your shoulders, facing a blanket or two under your shoulders protects your neck.
With your feet placed hip width apart, engage your leg muscles with awareness and attention. Inhale and hug to the middle line as you lift your pelvis up. Take your inner thighs back and apart or down a little towards the floor. Draw your heels back towards your hips and exhale, lengthen your tail bone. You can clasp your hand to bring your shoulder blades more deeply into upper back.
Like a symphony orchestra, all parts of the body must work together in harmony to create a beautiful sound. Release your hands and lower your hips, rest. It is always good to do this pose at least twice because the second time, the body is more open, able to go a little deeper. Press back into the earth with your head, shoulders and arms and lift your hips up. Rock from side to side. You can interlace your hands.
Inhale, open your heart up with brightness. Exhale, release your hands and lower your hips. The main purpose of this pose is to strengthen your neck, shoulders, and your upper back. By using this arm position and tilting your head back, pressing it gently into the earth, the body learns a new posture. Take deep breath as you teach your upper back, neck and shoulders, this great new posture.
When you lift your hips, remember the purpose of the pose is to strengthen your neck and shoulders. With strong engagement in your legs and feet hug into the middle line and take your hips and groin back down toward the floor a little bit rather than just jamming them upward.
Now drag your heels back isometrically and lengthen your tail bone down through your legs and feet into the floor. Using your arms, your head, and neck, and shoulders, and your legs simultaneously, produce the results you want strengthening and healing, the upper back, neck and shoulders.
Breathe deeply, remain steady, in balanced action throughout the entire body. You release your hands and arms, lower your hips to the floor and rest. Roll to your side and sit up. Notice the new posture and your neck, upper back, and shoulders. If you feel great, you did it right.
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