“The moment you notice that you have been lost in thought, observe the present thought itself as an object of consciousness.”
Bridge Pose
Sanskrit: Setu bandha sarvangasana
How to do it
Lie faceup with knees bent, feet flat on the floor, and arms at your sides with palms facedown. Keep your feet parallel and hip-width apart, heels stacked under knees.
On an inhale, activate through the legs and the glutes. Press the floor away with your feet and lift the hips off the floor toward the sky.
If your shoulders are tight and you want more leverage, try holding the sides of your yoga mat and lifting your hips. You may also wish to interlace your fingers underneath your “bridge” and shimmy your shoulders under the chest.
When you’re ready to come down, lift your heels up and slowly lower your hips back to the ground, one vertebra at a time.
Pro tip: To keep your knees from bowing out to the side, place a block between the upper thighs. Squeeze it tight as you lift up into Bridge Pose.
The benefits
This energizing backbend opens your chest and stretches your neck and spine. It can calm the mind, reduce anxiety, and help improve digestion.
You don’t have to control your breath. Just let it come and go naturally.
