supported back bridge

Benefits:
  • Increases spinal, hip and shoulder mobility
  • ​A gentle inversion
  • Restorative qualities
Cues:
  • Start flat on your back with the soles of your feet flat on the ground hip distance apart
  • Have your knees pointed towards the sky
  • Have your arms at your side with your palms down
  • On an inhale lift your hips off the ground
  • Place a block underneath your sacrum - the flat part of your hips - either on it's lowest or second lowest height
  • Once you feel completely balanced allow your weight to be supported by the block​
  • Turn your palms up to face the sky
Common Errors:
  • The block is not under the sacrum
  • The feet and the knees are not hip distance apart
Modifications:
Cautions:
  • Back pain
Alternative Poses:
  • Back bridge prep

Anatomy

Lengthening:
Strengthening: