Category: Fitness

How to do Bridge Pose| Yoga With Unnati

What is a Bridge Pose?

Bridge Pose is an intermediate backbend that opens the chest and the shoulders, stretches the spine, neck, and thighs while strengthening the back.

Bridge pose gives energy to tired legs and relieves overall fatigue, anxiety, and even headaches.

Type of Bridge Poses

There are many variations of a bridge pose. 

A variation is just an extension or combination of other poses.

Some of the bridge poses that we are going to talk about is:

      1. Simple Bridge Pose
      2. Simple Bridge with pushing on shoulders
      3. Elbow Bridge Pose
      4. Ankle Catch Bridge Pose
      5. Stag Bridge Pose
      6. Stylish Bridge Pose

Simple Bridge Pose| Step by Step

      1. Lie down on the floor with your back touching the mat.
      2. Lift your back in upward direction while taking support from your arms.
      3. You will feel stretch in the neck and the back.
      4. Maintain the body balance on foot and palms.
      5. Remain in the pose for few seconds as per your stamina.
      6. While coming back to normal position bend your hands and relax your neck and slowly come in sitting posture.
Contortion Simple Bridge

Simple Bridge

Simple Bridge Pose with Pushing on shoulders​

      1. Repeat the steps of basic bridge.
      2. Maintain the balance in the bridge pose for few seconds.
      3. Now straighten your both legs simultaneously.
      4. You will feel more stretch in legs now.
      5. Remain in this pose for few seconds.
Simple-Bridge-with-Push-on-Shoulders

Simple Bridge Pose with Pushing on shoulders

Elbow Bridge Pose

      1. Repeat the steps of basic bridge.
      2. Maintain the balance in the bridge pose for few seconds.
      3. Move your arms inwards and position yourself on elbows.
      4. Your neck with also bend more in this pose.
      5. Remain in the pose for few seconds.
Contorion_Elbow-Bridge

Elbow Bridge Pose

Ankle Catch Bridge Pose

      1. Repeat the steps of basic bridge.
      2. Maintain the balance in the bridge pose for few seconds.
      3. Bend your neck inwards and move your palms to reach the legs.
      4. Now hold your ankles with your hands.
      5. Remain in the pose for few seconds.
Unnati_Bridge_Pose_Angle_Catch

Ankle Catch Pose

Stag Bridge Pose

      1. Repeat the steps of basic bridge.
      2. Maintain the balance in the bridge pose for few seconds.
      3. Lift the left leg but it is not straight.
      4. Left leg is at certain angle.
      5. Repeat the steps with alternate leg.
Unnati_Bridge_Pose_Stag

Image description

Stylish Bridge Pose

      1. Repeat the steps of basic bridge.
      2. Maintain the balance in the bridge pose for few seconds.
      3. Lift the left leg and cross over the right leg.
      4. Repeat the steps with alternate leg.
Unnati_Bridge_Pose_Stylish

Stylish Bridge Pose

Benefits of Bridge Poses

The bridge pose offers a wide range of benefits including:

      • Stretches the spine, neck
      • Improves digestion
      • Improves blood circulation
      • Gives strength to back muscles
      • Increases energy

Don’t forget to look into our article on Pigeon Pose  which gives step by step details. 

Pigeon Pose| How To| Step by Step

Step by Step Pigeon Pose With Unnati

Pigeon pose is a challenging backbend that primarily helps in increasing the hip mobility. It works as hip opener stretching your thighs and back. 

Pigeon pose improves posture, alignment and increases overall flexibility. Pigeon pose is easily adapted for all levels of accomplishment. 

To begin, you may need just to work with the legs and pelvis.  Pigeon pose impacts all the organs and glands between the thighs and the brain.

 

So, let’s get started with the Pigeon Pose.

Step 1: Begin with the box pose and palms should touch the ground.

Step 2: Your wrist, elbow and armpit should be straight in a line.​

Step 3: Your Hips and Knees should be in a straight line.​

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Step 4: Now, bring the right knee in between the hands.

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Step 5: Stretch your left leg backwards in a straight line.

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Step 6: Stretch the ankle out and push the thigh muscles to the ground.

Step 7: Put the palms on the ground and stretch the neck backwards.

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Step 8: Gently try to lift the left leg and try to touch the toes with the forehead.

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Step 9: Now, take your arms backwards and hold your ankles with the hands.

Unnati_PigeonPose_6_pool-karo

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Step 10: Remain in this pose for 10-20 seconds or as your body permits.

You can improve your time with a little bit of practice.

Benefits of Pigeon Pose

Pigeon pose has multiple benefits. 

 

  • Pigeon pose is the perfect pose to release tension
  • It helps open the hip joints and lengthen.
  •  Maintain hip flexibility
  • Stretches the thighs
  • Improves posture
  • Diminishes lower back pain and stiffness
  • Provides Deep Stretch to the Lower Body