#Journey2Handstand - Day 9 - Bridge Pose

​Bridge Pose is commonly used to stretch and strengthen the back and abdominal muscles as well as open the lungs and chest. Yoga poses that focus on the lower back such as the Bridge Pose have been shown to alleviate back pain. The more you practice Bridge Pose, the stronger your back and abdominal muscles, which similar to the last few days, we are training to maintain balance while inverted in a handstand. 

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1.  Begin by lying on your back. Bend your knees so that the soles of the feet are flat on the floor.
2.  Bring the heels about 3-5 inches from your tailbone and spread your toes wide. Place your hands near your hips with your palms on the mat.
3.  Inhale deeply.  With your exhale, lift your hips toward the sky, pressing your heels into the mat.
4.  Continue pressing your hips high for 3-4 breaths, then gently release your hips down to the mat, rolling down one vertebrae at a time.
5.  Come out of the pose by drawing your knees into your chest for 1-2 breaths to counter stretch your back.

TIPS:  Really press in with the hands and the soles of the feet, as they are your foundation.  Imagine a block between your thighs that you are holding there - squeeze your inner thigh together while you are pressing your hips high into the air.  Pull your shoulder blades down away from your ears - you can even clasp your hands together and pull them away from your ears while your hips are high. 

MODIFICATION: Place a block under your tailbone and rest onto it. 

As always, take time to do this pose three times today. Breathe into your holds. I love to see your photos and to hear how it goes!