Getting grounded and opening up
I think of bridge pose as a gentle way of opening up while getting grounded because of how close it brings us to the earth. In recent posts I detailed ustrasana, also known as Camel Pose, which is also a backbend but has a more lofty feel as you use your strength to open upward and that only happens when you have a certain amount of flexibility. When the flexibility is limited, props come into play.
Bridge is also a backbend and does require strength, but when you practice the restorative version, there is a more quieting, nurturing aspect to it. In restorative yoga, we use props to allow the body to fully relax and the nervous system to slide into a more receptive state.
There are times, though, that we need a certain amount of movement and even intensity before we settle into the stillness that we strive for in restorative yoga. If you’re restless, try burning off some of that anxiety or frustration or whatever it is that’s keeping you from enjoying stillness; and then try supported bridge pose.
But when stimulation is that last thing I need (for instance, when I’m overwhelmed, frustrated, or anxious), I look for ways to get grounded. This can come in many forms (going for a walk, taking a bath or shower, eating something nourishing, taking some deep breaths), but yoga can also serve as a practice for grounding. It can do that with even just one pose and at times, restorative yoga poses are just what I need.
Supported bridge pose is one of my favorites. It’s simple and yet it can do so much to counterbalance all the hunching forward we do during the day. Even if you have decent posture, opening up the chest area can be both rejuvenating and relaxing. Let’s try it.
How to get there
The amount of props you need will depend on your flexibility or tension and that may vary day to day. Get ready to experiment and play around with the props and your positioning on them. You’ll need at least one of the following (but possibly more, depending on how much height you want):
one yoga bolster
a firm cushion
a folded blanket
If you use a cushion or blanket make sure they are firm enough to keep their shape under your weight.
If you want to have legs straight (as in the photo above) then make sure that whatever bolsters or cushions you use are long enough to support the length of your body so your feet aren’t hanging in mid-air. Alternatively, you can have feet to the ground and knees bent and falling inward to support one another (as in the photo below).
Once you lay back on the bolsters, cushions, or blankets, slide to adjust your position so that your shoulder blades are off the support. Think of having that support start at the bottom tip of your shoulder blades (for some that might be around the bra line). This can take a bit of trial and error, but we can find some clues to positioning in how the neck and head are lined up: the tops of your shoulders will hang off that support but won’t rest on the ground. Also, the neck should feel comfortable, but will be lifted off the ground as well to preserve the natural curve of that part of your spine.
Last, arms relax out to the sides, palms facing up or down. If you like, you can place an eye pillow on your eyes, or just close your eyes and relax the face. Make sure that your positioning is comfortable enough so that you won’t have the urge to move or adjust once you settle into the pose.
Stay in the pose 3-5 minutes, breathing normally and focusing on relaxing your full weight into the ground and the props. You can stay as long as 10-15 minutes, especially if you are more experienced with the pose, but you will still feel a difference after just a few minutes. You can either set a timer or just come out when you feel ready.
When you don’t have yoga props
Here’s a recent post I wrote about props and getting creative when we don’t have traditional yoga props. It’s a general creative approach to using items around the house as yoga props, but in the case of supported bridge pose, even a folded blanket can provide a mild backbend. Here’s an article that show various ways to position blankets and or blocks. You can even problem solve and create your own ‘yoga blocks’ out of items around your house; just make sure they are stable enough to support your weight. The photo below is one from when I first started this newsletter back in 2018:)
Coming out of the pose
If your legs are straight, bend one knee at a time and roll to one side. Pause there for a breath or a few, then push up using your hands. Do whatever feels good at this point: sit and take a few deep breaths or lift the arms up and stretch…listen to what your body is asking for in terms of transitioning from this posture to the rest of your day. I tend to roll the shoulders a few times and turn the head and neck side to side.
If you’d rather be guided into and out of this pose, here’s a little audio clip you can play as you set up the props and get into it!
Here’s another variation in this article. If you're really interested in diving deeper into the finer details of restorative yoga, I also recommend any books by Judith Hansen Lasater. I am also happy to say that I just completed this course with Jodi Dodd and I highly recommend it!
The poetry of the pose
I wanted to give a shout out to Corie Feiner’s bridge pose poem. She shares her yoga-inspired poetry right here on substack. Here’s the link to her fabulous page. Thanks for keeping us inspired to look deeper into these asanas, Corie!
This post is the first of a monthly series of restorative yoga postures. Starting later this month, the restorative series will be part of the paid subscriber tier. Why pay for yoga guidance and information when you can get plenty of it for free through a Google Search? Urban Yoga Mama is not just a hub of information and guidance on yoga, it’s also a community of mamas who are curious about (and hopefully devoted to) integrating yoga into their busy lives. Since I became a mom in 2016, I’ve been fascinated with that place where Motherhood and Yoga meet - sometimes it’s a tough place, other times, it’s inspiring, innovative, and dynamic. I’m a mother of two, a trained yoga teacher since 1999, and a passionate writer who thoroughly enjoys sharing this practice through words, photos, videos, and audio. I’m also here to keep you inspired to practice, because without inspiration and motivation, then what’s the point?For the price of a cup of a latte (well, depending on where you live:), you can join this little online community where we co-create this ancient practice of yoga to fit our modern, busy lives. I encourage you, free or paid subscriber, to comment on any post or thread here and I will happily reply to you as my fellow Yoga Mama.
Oh yes, and in the spirit of community, if you know another Mama who might enjoy this newsletter, please share with them!