Need a way to firm and strengthen your thighs and buttocks without doing a ton of squats? Practicing bridge pose is an excellent way to build a powerhouse foundation in the lower body, is gentle on the knees, and, at the same time releases tension and stress from the neck and upper shoulders.

Steps

1. Lie on your back with your knees bent, feet flat on the floor, hip width apart. Have your feet in as close to the pelvis as possible. Arms rest at your sides.
2. Inhale deeply. As you exhale, press into your feet and lift your hips and buttocks off the floor and straight up toward the ceiling. Watch the tendency to let the knees and feet spread apart - try to keep them solid at hip width. If possible, lift the hips high enough so that the thighs are parallel to the floor.
3. Roll the shoulders under the torso so that the upper body is resting on the upper shoulders. Arms are stretched straight out along the floor, hands reaching toward the feet. Clasp the hands, draw the shoulder blades together, and press the top of the sternum toward the chin. Think about reaching the tail bone toward the knees to lengthen the lower back.
4. Breathe deeply in the posture for 30 seconds to one minute. When you’re ready to come out, release the clasp of the hands and roll down slowly, lowering one vertebrae at a time. Rest on your back with knees bent, or in savasana (corpse pose).

Comments

As with many back-bending postures, practicing Bridge pose can potentially compress the lower spine if we lose our focus. If you feel pinching in the lower back area, remember to lengthen the tail bone away from your waist line. And if you suffer from any kind of neck injury, only practice this pose under the guidance of an experienced instructor.