Supported Bridge Pose

Supported Bridge Pose (Anantasana) is a restorative yoga pose that is often used to relieve back pain and stress. It is also a good pose for opening the chest and shoulders.

To do Supported Bridge Pose, start by lying on your back with your knees bent and your feet flat on the floor. Place your arms under your thighs, with your palms facing up. Inhale and lift your hips off the floor, supporting your weight with your arms. Keep your legs straight and your feet flexed. Exhale and lower your hips back to the floor. Repeat this pose for 5-10 breaths.

Supported Bridge Pose is a safe and gentle pose that can be enjoyed by people of all levels of fitness. However, if you have any back pain, be sure to consult with your doctor before doing this pose.

Benefits of Supported Bridge Pose

• Relieves back pain
• Opens the chest and shoulders
• Improves digestion
• Reduces stress
• Promotes relaxation

How to Do Supported Bridge Pose

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your arms under your thighs, with your palms facing up.
3. Inhale and lift your hips off the floor, supporting your weight with your arms.
4. Keep your legs straight and your feet flexed.
5. Exhale and lower your hips back to the floor.
6. Repeat this pose for 5-10 breaths.

Precautions for Supported Bridge Pose

• If you have any back pain, be sure to consult with your doctor before doing this pose.
• Do not force yourself into this pose if it is too difficult.
• Listen to your body and stop if you feel any pain.

Modifications for Supported Bridge Pose

• If you cannot lift your hips off the floor, you can place a pillow under your back.
• If you have tight hamstrings, you can bend your knees more.
• If you have wrist pain, you can support your arms on blocks or pillows.

Common Mistakes in Supported Bridge Pose

• Rounding your back
• Overextending your neck
• Pressing your head into the floor
• Holding your breath

Benefits of Supported Bridge Pose for Runners

• Relieves back pain
• Improves flexibility
• Strengthens the core
• Reduces stress

Benefits of Supported Bridge Pose for Back Pain

• Relieves pain
• Increases flexibility
• Strengthens the back muscles
• Improves posture

Benefits of Supported Bridge Pose for Pregnancy

• Relieves back pain
• Improves circulation
• Reduces swelling
• Prepares the body for labor

Benefits of Supported Bridge Pose for Weight Loss

• Increases metabolism
• Burns calories
• Reduces stress
• Promotes relaxation

FAQs about Supported Bridge Pose

• What are the benefits of Supported Bridge Pose?
• How do I do Supported Bridge Pose?

Keyword	Features
Anantasana	Also known as Reclining Pose, Lord of the Fishes Pose, Fish Pose, and Dolphin Pose.
Reclining pose	A backbend yoga pose that stretches the spine, shoulders, and chest.
Lord of the fishes pose	A seated forward bend yoga pose that stretches the hamstrings, calves, and ankles.
Fish pose	A seated forward bend yoga pose that stretches the hamstrings, calves, and ankles.
Dolphin pose	A standing forward bend yoga pose that stretches the hamstrings, calves, and ankles.

Supported Bridge Pose Benefits

Supported bridge pose is a yoga pose that offers a number of benefits, including:

• Stretches the spine
• Relieves back pain
• Strengthens the core
• Improves flexibility
• Reduces stress

III. Precautions for Supported Bridge Pose

Supported Bridge Pose is a relatively safe pose, but there are some precautions to take before and during practicing it.

If you have any of the following conditions, talk to your doctor before practicing Supported Bridge Pose:

• Back pain
• Neck pain
• Shoulder pain
• Migraines
• High blood pressure
• Pregnancy

When practicing Supported Bridge Pose, be sure to:

• Listen to your body and stop if you feel any pain.
• Start slowly and gradually increase the depth of the pose over time.
• Keep your neck and shoulders relaxed.
• Breathe deeply and evenly throughout the pose.

II. How to Do Supported Bridge Pose

To do the supported bridge pose, follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands on your lower back, just above your hips.
3. Inhale and press your feet into the floor, engage your core, and lift your hips off the ground.
4. Extend your arms overhead, or rest them on your sides.
5. Hold the pose for 5-10 breaths, then release and lower your hips back to the ground.

V. Common Mistakes in Supported Bridge Pose

Here are some common mistakes people make when doing Supported Bridge Pose:

• Not engaging the core muscles.
• Rounding the back.
• Pressing the head into the floor.
• Overextending the neck.
• Holding the pose for too long.

To avoid these mistakes, make sure to:

• Engage your core muscles by drawing your belly button in towards your spine.
• Keep your back flat and in line with your shoulders.
• Rest your head on a pillow or folded blanket to avoid putting pressure on your neck.
• Limit the amount of extension in your neck.
• Hold the pose for no longer than 30 seconds.

VI. Benefits of Supported Bridge Pose for Runners

Supported bridge pose is a great pose for runners because it can help to:

* Improve flexibility in the hips and hamstrings.
* Strengthen the core and glutes.
* Reduce lower back pain.
* Improve circulation.
* Promote relaxation.

If you are a runner, you can try incorporating supported bridge pose into your regular yoga practice. Hold the pose for 30 seconds to 1 minute, and repeat it 2 to 3 times. Be sure to listen to your body and modify the pose as needed.

Supported bridge pose is a safe and effective pose for most runners. However, if you have any underlying health conditions, be sure to talk to your doctor before practicing this pose.

VII. Benefits of Supported Bridge Pose for Back Pain

Supported bridge pose is a great way to relieve back pain. The pose helps to stretch the back muscles and improve flexibility. It can also help to relieve pressure on the spine and reduce inflammation.

If you are experiencing back pain, supported bridge pose is a safe and effective way to relieve your symptoms. However, it is important to listen to your body and stop if you experience any pain.

Here are some of the specific benefits of supported bridge pose for back pain:

• It can help to relieve pain and stiffness in the lower back.
• It can help to improve flexibility in the back and hips.
• It can help to strengthen the back muscles.
• It can help to reduce inflammation in the back.

If you are looking for a way to relieve back pain, supported bridge pose is a great option. It is a safe and effective way to improve your flexibility, strength, and reduce pain.

Benefits of Supported Bridge Pose for Pregnancy

Supported bridge pose is a safe and beneficial pose for pregnant women. It can help to relieve back pain, improve circulation, and reduce swelling. It can also help to prepare the body for childbirth by strengthening the pelvic floor muscles.

To do supported bridge pose, start by lying on your back with your knees bent and your feet flat on the floor. Place a yoga block or pillow under your hips so that your pelvis is raised. Inhale and reach your arms overhead, then exhale and lower them to the sides of your body. Relax your shoulders and allow your head to rest on the floor. Hold the pose for 5-10 breaths, then release and repeat.

Supported bridge pose is contraindicated for women who are experiencing any of the following conditions:

• Placenta previa
• Premature labor
• Uterine bleeding
• Incompetent cervix

If you have any concerns about doing supported bridge pose, talk to your doctor or midwife before practicing the pose.
Benefits of Supported Bridge Pose for Weight Loss

Supported bridge pose is a yoga pose that is said to help with weight loss. This is because the pose helps to stretch and strengthen the muscles in the back, chest, and shoulders. This can help to burn calories and improve overall fitness. Additionally, supported bridge pose can help to relieve stress and anxiety, which can lead to weight gain.

Here are some of the specific benefits of supported bridge pose for weight loss:

• It helps to burn calories.
• It strengthens the muscles in the back, chest, and shoulders.
• It improves flexibility.
• It relieves stress and anxiety.

If you are looking for a yoga pose that can help you to lose weight, supported bridge pose is a great option. It is a challenging pose, but it is also very effective. When done correctly, supported bridge pose can help you to burn calories, tone your muscles, and improve your overall health.

FAQs about Supported Bridge Pose

Q: What are the benefits of Supported Bridge Pose?

A: Supported Bridge Pose can help to:

• Improve flexibility in the spine
• Strengthen the back muscles
• Relieve back pain
• Reduce stress
• Improve circulation

Q: How do I do Supported Bridge Pose?

A: To do Supported Bridge Pose, follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms under your thighs, with your hands on your shins.
3. Inhale and lift your hips off the floor, keeping your knees bent.
4. Exhale and lower your hips back to the floor.

Q: What are the precautions for Supported Bridge Pose?

A: People with any of the following conditions should not do Supported Bridge Pose:

• Herniated disc
• Sciatica
• Pregnancy
• High blood pressure
• Heart disease

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