Lesson | Olyara

Oefening 7

Bridge pose supported

Accessoires

One Yogablock
Yoga Mat

Instructies

Have a block beside your mat.

From a seated position come onto your back with your knees bent and feet flat on the floor close to your hips. Your feet about hip width apart.
Press your feet into the ground and lift your hips into the air.
Take your block and slide it under your hips to a place where you feel most supported and lower your hips comfortably down onto the block.
Hold this position for a minimum of one minute, or longer if desired.
To come out of the pose you press the feet into the ground and lift your hips to slide the block out.
Roll to your side and come up to a sitting position.

2 min

1: Childs pose

A gentle, restorative fold that soothes the back, calms the mind, and invites deep, grounding breaths.

Start

2 min

2: Cat cow pose

A flowing, spinal-mobilizing movement that warms the back, coordinates breath with motion, and relieves stiffness.

Start

2 min

3: Downward Dog

An energizing full-body stretch that decompresses the spine, strengthens the arms and legs, and lengthens the hamstrings.

Start

2 min

4: Cobra upward facing dog

A back-extension that opens the chest and lengthens the spine by lifting the sternum while engaging the shoulder blades and lower back.

Start

2 min

5: Standing forward bend

A forward fold hinging at the hips that lengthens the hamstrings, releases the lower back, and calms the nervous system.

Start

2 min

6: Locust pose

A prone back‑extension that strengthens the entire posterior chain (lower back, glutes, and hamstrings) while opening the chest.

Start

Afsluiting

You have completed a practice that strengthens and supports the spine while encouraging better posture. These poses help create balance between effort and release in the back body.

Notice how your spine feels now, especially in your upper back and shoulders. A sense of length or ease is a sign that your body is responding well to this work.

To finish, lie down comfortably on your back and rest inSavasana. Allow your body to relax fully and let your breathing slow naturally, taking a few quiet moments to absorb the effects of today’s practice.

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