Supported Bridge into Supported Shoulderstand

This is one of the restorative poses we regularly practice during the second half of SLOW FLOW YOGA – Mondays 6.30-7.30pm reCentre Health in Balham.

In this short video filmed at reCentre I show you how to do this restorative inversion with the aid of a bolster and a yoga belt. Here, the sacrum (directly below the lumbar spine) is supported by a bolster (or you can use cushions or a sturdy yoga block if you don’t have access to a bolster). Just a few of the benefits of Supported Bridge Pose can include:

– Helps to relieve stress and low moods
– Helps to calm the nervous system (activates the parasympathetic nervous system which is in charge of the body’s ‘rest and digest’ activities)
– Can help to reduce fatigue
– Stretches the spine from the shoulders all the way to the tailbone
– Can help to relieve lower back pain
– Stretches and opens the chest

Start by sitting on the bolster and place a looped belt around your lower legs. With knees bent and soles of both feet on the floor, place your hands on the floor behind you, lift your hips and slide them forward so that you can rest your sacrum (the flat bony place just below your lower back curve) onto the bolster. Then using your hands ease yourself back onto the floor so that you are in a Supported Bridge position. Allow your arms and hands to rest where they feel most comfortable – you may wish to rest arms by your side, or rest hands on your lower abdomen or reach arms back to the floor behind you as I am doing in this video.

To transition into Supported Shoulderstand, lift your feet into the air. This can be a nice alternative to Legs Up the Wall if you do not have access to wall space.

Rest here for up to five minutes or for as long as you feel comfortable.

Fancy practising this is class? Join us for Slow Flow Yoga – Mondays 6.30-7.30pm at reCentre Health, Balham.