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Every BODY can do YOGA

Bridge Pose to Supported ShoulderStand - Step by step

1. Bridge Pose - check where your body is in this pose

Less1Bridge1_edited.jpg

  • Keep the legs hip width apart

  • Roll the shoulders underneath the body

  • Lift the pelvis

  • Keep the chin close to the chest

  • Look towards the heart center

  • Breath smoothly

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  • Check your flexibility

  • Check if the pose is difficult to hold for a minute or so

  • If the pose is difficult for you, try the variations shown below.

2. Bridge Pose - with 1 or 2 foam pad(s)

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  • This is a great way to begin if the body is stiff or overweight

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  • Place one or two foam pads underneath the sacrum for support.

  • Keep the arms straight

  • Roll the shoulders underneath the body

  • Stay here for 1-2 minutes

  • Breath smoothly

3. Bridge Pose - with one block

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  • Place a yoga block under the sacrum for support

  • Stay in the pose for 1-2 minutes or until your capacity

  • Then build on it by staying in the pose longer

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  • This will build flexibility and stamina in your body

4. Bridge Pose - with two blocks

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  • With more flexibility, now place two yoga blocks underneath the sacrum

  • Stay in the pose for 1-2 minutes

  • Work on building your stamina in the pose

5. Improved Bridge Pose - note that the pelvis is higher than shown in #1 picture

MoreBridge1_edited.jpg

  • Interlock the finger underneath your body.

  • If the fingers do not reach, then use a strap and hold it with your hands.

  • Keep the shoulders rolled in

  • While it is good to reach to the full bridge pose (as shown in the next picture (#6) ), you are ready to do the Supported Shoulderstand at the wall.

6. Full Bridge Pose

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  • Release the interlock of the fingers, bend your elbows and place the palms (fingers pointing away) underneath your lower back or kidneys.

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  • Voila!! You have achieved the Bridge pose.

  • Stay in the pose for about 1-2 minutes with smooth breaths.

7. Rest after the Pose

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  • Resting is important after bridge pose to feel the effects of the pose

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  • Let the lower back and torso rest on the floor

  • Keep the knees knocked together and feet apart

  • Place the fingertips on the belly

  • Relax and feel the breath

You worked on first half of the journey - So High-Five  :)

Let's move to the next step

1. Supported ShoulderStand at the wall

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  • Place 3 firm blankets underneath the shoulders 

  • Lie on the blanket such that C7 of the cervical spine is on the blanket. This is important for neck safety.

  • Head on the mat, shoulders on the blanket

  • Lift your legs and place the feet on the wall. Keep the feet hip width apart

  • Roll the shoulders underneath the body and interlock the fingers

  • Keep the chin close to the chest

  • Look toward the heart center

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Caution - Do not move the head while in the pose

2. Supported ShoulderStand with elbows bent

Shoulder Stand1_edited.jpg

  • Release the interlock of the fingers from the pose above.

  • Bend the elbows and place the hands on the back as far as you can go toward the upper shoulder

  • Stay in the pose - the longer you stay, more benefits you get

  • Keep the throat relaxed

  • Breath smoothly

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3. Rest after Supported ShoulderStand

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  • Slide back to let the shoulders rest on the mat

  • Legs relaxed with the support of the wall

  • Arms overhead to relax

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  • Rest in this pose for about 1 minute

Once you are comfortable in the Supported ShoulderStand, then start working on balance in the Pose

Supported ShoulderStand with one leg straight and another supported

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Llegup1_edited.jpg

Sarvangasana - ShoulderStand Full pose

SSWall1_edited.jpg

Please note that it will take time to reach to the full pose depending on your dedication, flexibility, strength and stamina.

If one has contraindications like high blood pressure, haital hernia, glaucoma, acid reflux, then one should take the route of Yoga Therapy to address these conditions under the guidance of a yoga teacher.

If you have any questions, send me an email

Props Purchase links - 

Foam Blocks

Mexican Blankets

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