Supported Bridge Pose is a restful pose that uses a bolster, folded blankets, or a firm cushion to hold you comfortably. Many people enjoy it as a quiet way to unwind at the end of the day.
What You Will Need
- A yoga mat or a firm, non-slip surface
- A bolster, or two or three firmly folded blankets
- A folded towel or small pillow for your head, if you like
How to Practice Supported Bridge
- Place your bolster or folded blankets on the mat. Sit in front of them.
- Lie back slowly with your knees bent and feet flat on the mat, hip-width apart.
- Press gently through your feet and slide the support under your hips so it rests under the lower back and pelvis.
- Rest your arms comfortably at your sides, palms up or down.
- Stay for one to three minutes, breathing slowly and evenly.
- To come out, press through your feet, lift slightly, slide the support away, and lower down. Rest, then roll to your side before sitting up.
Easy Modifications
- Use a lower support, such as a single folded blanket.
- Practice on a firm bed or sofa if getting to and from the floor is difficult.
- Skip this pose if lying down is uncomfortable, and try the seated guides instead.
Safety first: Practice beside a sturdy chair or a wall. Move slowly, breathe comfortably, and stop if you feel pain, dizziness, or shortness of breath. This guide is educational only and is not medical advice. Please consult your doctor before starting any new exercise program.
