Bridge pose

Bridge pose can help you improve your posture and offset the consequences of sitting for lengthy periods of time. This pose can help with low back pain, sag, and curvature (abnormal curvature of the spine). This posture stretches the abdomen, chest, and shoulder area while strengthening the back, glutes (buttocks), thighs, and ankles.

The comfort in the waist area is a major feature that you will notice right away. In fact, persons who suffer from herniated discs frequently adopt this position. The pose helps relieve pressure from a slipped or herniated disc by gently moving the disc in the opposite direction of the pain. Digestive problems can cause a lot of heat in your back, producing pain and discomfort. This yoga stance can help reduce pain and pressure while also providing an energy boost.

Step by step:

• Lie down in the center of the mat on your back, knees bent, legs and feet parallel, and hip distance apart.
• Bring your feet up to the level of your buttocks. Inhale as you lift your hips from the pubic bone rather than the navel, pressing down firmly through both feet.
• Place your hand palms down on the floor or clasp your hands behind your back on the floor. Get on top of your shoulders and broaden your collarbones. Roll your upper thighs inside and firm the outer shins. Keep your thighs parallel and press down forcefully through your heels to lift the back of your thighs and the bottom of your buttocks even higher.
• To complete, let go of your hands and lower yourself to the floor while exhaling. As you observe the spaciousness within your chest, allow your back to rest in a neutral position.

Beginner's Tips:

• Place a block between your knees and keep it there firmly as you raise and lower your hips to engage your inner thighs and glutes.
• Work on raising up into the bridge with control over time. Before holding the pose for a few breaths, you might want to practice coming in and out of it a few times.
• As you move upwards, keep an eye on your knees and make sure they don't fall out wider than your feet. If this happens, try squeezing a yoga block between your thighs as you rise.
• If you're having trouble maintaining your pelvic lift, place a block or bolster beneath your sacrum and rest your pelvis on it for support. If you want to deepen the stretch, lift your heels off the floor and press your tailbone up towards the pubis while you're in bridge posture. Stretch the heels back to the floor once the tailbone has been elevated.

During the activity, keep the following points in mind:

• People with knee, back, or neck trouble should avoid the Bridge Pose unless they have first sought medical advice. It's critical that your shoulder blades, not your neck, bear the brunt of your weight.
• To prevent slipping on the floor and relieve pressure on the neck and shoulders, a folded towel or yoga mat should be placed beneath the shoulders.
• You can also interlace your fingers, lay them under your buttocks, and press them down into the mat while doing a bridge pose. This will improve the level of stability.