How to Assume the Supported Bridge Pose in Yoga

The supported bridge pose is a gentle backbend that can help alleviate back pain, improve digestion, and calm the mind. Here are the steps to assume the supported bridge pose in yoga:

1. Lie down on your back with your knees bent and feet flat on the floor. Your feet should be hip-width apart, and your arms should be alongside your body with palms facing down.

2. Lift your hips off the ground and slide a yoga block or bolster under your sacrum (the bony part at the base of your spine). Adjust the block or bolster so that it supports your lower back and hips comfortably.

3. Relax your shoulders and let your arms rest on the ground. If it feels comfortable, you can interlace your fingers behind your back and stretch your arms towards your feet.

4. Close your eyes and breathe deeply. Hold the pose for 30 seconds to a minute, or as long as you feel comfortable.

5. To release the pose, slowly lower your hips back down to the ground and remove the block or bolster from underneath you. Bring your knees to your chest and give yourself a gentle hug before rolling onto your side and slowly coming up to a seated position.

Some things to keep in mind while practicing the supported bridge pose:

- If you don't have a yoga block or bolster, you can use a folded blanket or pillow instead. - Make sure the block or bolster is supporting your lower back and not your mid-back or upper back. You want to avoid compressing your spine. - If you feel any discomfort or pain, come out of the pose immediately. - This pose is not recommended if you have a recent injury or surgery on your back, neck, hips, or shoulders. Always check with your doctor before starting a new yoga practice.