yoga pose of the week #4

The breakdown of Bridge Pose

How many times have you heard someone say “I threw my back out and..” Don’t let this be you! You can keep your back healthy by spending time strengthening it slowly. Backbends are great for this. They are also heart openers and help to expand the chest.

Full bridge pose otherwise known as Urdhva Dhanurasana works your back, legs, shoulders, and arms. It is very invigorating, so don’t do this yoga pose before bed, try doing it in the morning to attain some energy for your day. Your spine is very precious so don’t try to rush your way into this yoga pose. Work into it slowly as to not do anything you can’t undo.

Step by step:

  1. Lay flat on your back. Take a few deep breaths into the belly. Bend your knees and place your feet flat on the floor. Start with a solid foundation, make sure the sides of  your feet are parallel to the edges of the mat, bring your heels close enough to your body that you are just tickle them. Bring your shoulders on your back and tuck your tail bridge pose
  2. Press firmly into your feet and raise your hips off the mat. If this feels okay on your back then tuck both shoulders under and interlace your fingers, pressing your forearms firmly into the mat.
  3. bridge2
    Make sure your bum is soft and your legs are strong. If you are ready to go keep going you can raise your hips even higher, maybe coming on to the tip toes to be able to place your hips into your hands. If this feels okay and there is no pinching in the lower back you can place your hands beside your ears with your fingers pointing to your feet.bridge pose 4
  4. Step four is pressing into your feet and your hands while coming to the top of the head. Roll your shoulders on your back and press all the way up. If this pinches your lower back at all make sure to gently come down immediately.Take 5 deep breaths in Urdhva Dhanurasana and once you are ready to come out of the yoga pose tuck your chin and come down slowly using the strength in your arms.bridge pose 5


The counterpose to any backbend is a long forward fold. You can do your forward fold standing or seated. Make sure you go into it slowly as to not shock your spine and take at least 10 deep breaths.

Happy Healing,




Madison Isenor C.H.N, Iridologist


MadisonWith years of experience in holistic health, Madison is passionate about educating others in their desire for optimal wellness. After achieving a diploma in holistic nutrition, Madison went on to receive her 200-hr yoga teacher training in Brazil. She has an eagerness to learn accompanied by a willingness to grow and develop personally.

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