Today’s Poses – Bridge Pose and Cat Pose
Bridge Pose and Cat Pose
Bridge Pose
The Bridge Pose is a beginning backbend that helps to open the chest and stretch the thighs.
Steps
- To begin, lie on your back.
- Fold your knees and keep your feet hip-distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line.
- Keep your arms beside your body, palms facing down.
- Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
- If you wish, you could interlace the fingers and push the hands on the floor to lift the torso a little more up, or you could support your back with your palms.
- Keep breathing easily.
- Hold the posture for a minute or two and exhale as you gently release the pose.
Benefits of the Bridge Pose
- Strengthens the back muscles
- Relieves the tired back instantaneously
- Gives a good stretch to the chest, neck, and spine
- Calms the brain, reducing anxiety, stress, and depression
- Opens up the lungs and reduces thyroid problems
- Helps improve digestion
- Helps relieve the symptoms of menopause and menstrual pain
- Helpful in asthma, high blood pressure, osteoporosis, and sinusitis
Cat Pose
Cat pose is often paired with Cow Pose for a gentle warm-up sequence. When practiced together, the poses help to stretch the body and prepare it for other activities.
Steps
- Start on your hands and knees in a “tabletop” position.
- Make sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor.
- Center your head in a neutral position, eyes looking at the floor.
- As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest.
- Inhale, coming back to neutral “tabletop” position on your hands and knees.
Benefits
- Stretches the back torso and neck
- Provides a gentle massage to the spine and belly organs
