Free Bridge Pose Yoga Class Handout
Dwi Pada Pitham


Below are two yoga class handouts I created for my yoga class in Llandrindod Wells. I hope you like it.  

Bridge Pose Yoga Class Handout Downloads

Bridge Pose Handout | MS Word

Bridge Pose Infographic | PDF

Bridge Pose
I make connections with other people like a bridge

Sanskrit
Dwi Pada Pitham

Modifications

  • Place a thickly folded blanket under shoulders to protect your neck
  • Slide a block or bolster under your sacrum & rest the pelvis
  • Place a rolled up blanket between the knees

Precautions

  • Headache
  • Low blood pressure
  • Pregnancy
  • Neck injury

Benefits 

  • Chest, neck & spine stretch
  • Calms the brain
  • Helps alleviate stress
  • Stimulates abdominal organs, lungs & thyroid
  • Rejuvenates legs
  • Improves digestion
  • Helps menopause
  • Relieves menstrual discomfort
  • Reduces anxiety, fatigue, backache, headache & insomnia
  • Therapeutic for asthma, HBP, osteoporosis & sinusitis

Steps

  • Lie supine on the floor
  • Bend knees & set feet on the floor
  • Shuffle heels as close to the sitting bones as possible
  • Exhale and press inner feet & arms actively into the floor
  • Push tailbone upward toward the pubis
  • Firm the buttocks and lift them off the floor
  • Clasp hands below your pelvis
  • Extend through the arms
  • Lift buttocks until thighs are parallel to floor
  • Stay in the pose for up to 1 minute
  • Release with an exhalation, rolling spine slowly down onto the floor

Video Tutorial

 

George Watts

Hope you enjoyed my post. I'm a BWY yoga teacher, and creator of the Yoga Genie Lesson Planner. Create yoga lesson plans in minutes. Choose from 1000+ poses. Access 10,000 lesson plans. Create your own plans. Share plans with your students. Request poses. 24/7 support. 1000+ pose tutorial videos. Print, or take your tablet to class. Take your free 7 day trial today.
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