Harvard neurophysiologist and yoga researcher Sat Bir Singh Khalsa recommends Bridge (done early in the day) for insomnia.
Lying on your back with head, neck and spine aligned, have arms alongside the body, palms down. Drawing the feet towards the torso with bent knees over the ankles, gently inhale rising up and exhale back down.
After a few breaths like this, you may want to hold the pose, lifting the hips towards the heavens, opening the heart centre and noticing the breath. Don’t have the feet so close to the torso that the hips jut forward.
Keep the inner thighs active (maybe using a block) and when you’ve had a few (maybe 5 if that feels good) complete breaths, gently come back down to the ground and stretch in whatever way feels best for you.
It’s a balancing pose, both grounding and energising. The heart is open and it helps build power and lung capacity as well as relieving lower back tension.
Holding it for a short time (or simply inhaling lifting up and exhaling down) can be helpful for high blood pressure.
It also helps us ponder gaps (between where we were and where we want to be) we’ve already bridged in our lives, encouraging us to do the same with current obstacles.
Do you like Bridge?
What has it helped you with?
Feel free to comment below.
IF YOU’RE NEW TO YOGA AND DON’T KNOW HOW TO DO THESE POSES, GO TO A YOGA THERAPIST OR INSTRUCTOR. IF YOU’RE NEW TO EXERCISE, CONSULT YOUR GP BEFOREHAND. ALWAYS HONOUR YOUR BODY’S OWN WISDOM