jen yoga beach
Rolling Bridge Pose

With Jala Mudra.

Lay on your back and draw your knees into your chest. Rock side to side to massage your back- yummy! Soften and loosen your neck and back muscles.

Place your feet down close to your buttocks and close together so they almost touch. You may like to place a block between your thighs on the narrowest level to help you feel more grounded and stable. Reach your fingertips toward your heels, palms up and come into Jala Mudra (little finger presses against thumb).

Press down into your feet firmly like you are about to stand up to activate your legs. Lengthen your tailbone towards your heels and slowly lift your hips up into the air as you inhale. Then as you exhale, lower one vertebrae at a time, like a string of pearls softly lowered onto a table.

  • Inhale lengthen tailbone, press into feet, float hips upward silently stating “Tuned to my rhythms…”
  • Exhale roll slowly down stating “I flow into Inner Harmony.”
  • Repeat many times.

Finish on your back with knees into your chest and rock side to side again. Notice your body’s natural rhythms.


Possible Benefits

  • Stretches the chest, neck, and spine; strengthens thighs, glutes, and triceps.
  • May calms the mind to alleviate stress or mild depression.
  • Stimulating and balancing for thyroid, lungs, reproductive and elimination systems.
  • Good for symptoms of menopause and menstrual discomfort; anxiety, fatigue, back soreness and insomnia.
  • Can be therapeutic for asthma, osteoporosis, and sinusitis.

Make sure your doctor knows you are practicing yoga and has given you the okay to do so. If you have a neck injury, please use caution or practice this with a certified yoga teacher.

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