Supported Bridge Pose Trio Benefits and How to Do It

Back pain is a common problem encountered by many people. The Supported Bridge Pose Trio comes out as an answer to that.

The yoga cycle can lead to less suffering and also amp up muscle power. It comprises three versions of the bridge pose. Each of them comes with different props for support.

This combo is perfect for newbies and experts; thus, the fact of this can help them relax and consequently harmonize the body and the mind. Let’s look into how to do this pose and the various benefits it offers.

What is Supported Bridge Pose Trio?

The Supported Bridge Pose Trio is a group consisting of the three postures in yoga. The base poses are all the bridge poses. 

Such as blocks or bolsters are among the props used for support. Thus, the poses may be held longer and that too without any struggle. 

They are the simple supported bridge, the elevated supported bridge, and the restorative supported bridge, correspondingly.

How to Prepare for Supported Bridge Pose Trio?

1. Gather Your Props

Accumulate yoga blocks, bolsters, and a mat as well.

2. Find a Quiet Space

Select a quiet place with ample space to move around.

3. Wear Comfortable Clothes

Put on elastic clothing but at the same time comfortable and has no restraint for easy moving.

4. Set the Mood

Choose low light settings, and musical chairs are a good option if necessary.

5. Stay Hydrated

Start with a water drink before and after the practice.

Warm-Up Exercises for Supported Bridge Pose Trio

• Cat-Cow Stretch
• Gentle Spinal Twists
• Child’s Pose
• Knee-to-Chest Pose
• Pelvic Tilts

How to Perform Supported Bridge Pose Trio?

1.Lie with your back facing the ground with outstretched knees.

2. Place a block below the sacrum on which its concave surface should give a depression where the spine rests.

 

3. Pull hips up while bringing the block up or down to adjust the height.

 

4. Relax your shoulders, breathe in deeply, and exhale fully.

Hold position for 1-5 minutes then slowly lower.

Here’s a video that explains this yoga pose in more detail.

Benefits of Supported Bridge Pose Trio

• Releasing the built-up tension in the back muscles.
• Improving posture.
• Provides mental stability.
• This practice offers a good stretch for the chest and tight muscle region, such as the hip flexors.
• Increases the physical strength levels intensively.

Beginners Tips

• Begin by using the lowest block setting.
• Place a folded blanket to add extra comfort.
• Do your exercises in a wall-adjacent location.

Variation and Modifications

1. Legs-Up-the-Wall Bridge

Execute the bridge pose with your legs elevated against the wall. It is a practice that rejuvenates your heavy feet and legs.

2. One-Legged Bridge

At the time of the supported bridge, pose try to lift one of your legs and maintain balance in that position. 

It is a dangerous game that not only strengthens your balance but also makes you work your core extensively.

3. Arms-Overhead Bridge

Extend your arms overhead when you are in this yogic pose. It allows for the opening up of both the chest and shoulders.

4. Strap-Supported Bridge

Tie a yoga strap around your thighs to make the position stronger. This position helps ease the alignment.

Expert Tips

• Keep the same tempo for your breathing.
• Do not constrict the neck muscles.
• At the same time, make sure to engage the core to balance them.
• But do your exercises progressively.

Safety Precautions

• Pregnant women should avoid it.
• Stop your exercise immediately if you start feeling pain.
• First of all, consult your doctor for neck issues.

• Consult your doctor for neck issues: Don’t self-medicate without a doctor’s consultation!

Common Mistakes To Avoid

• Putting the block in the wrong location.
• Thereby, neck muscles get tense.
• Neglecting core tightness.
• Long holding of the pose may not be beneficial.

VeryFit Life Final Words

Supported Bridge Pose Trio is a good exercise for unwinding as well as revitalizing the body. It can be an effective way to reduce back pain and improve your posture. 

Take it easy and feel what your body says. This move can be worked into own yoga plan with regular practice. Inhale, exhale and feel the relaxation in your body.

FAQs

How often should I practice the Supported Bridge Pose Trio?

Practice Supported Bridge Pose Trio for the best result from 2 to 3 times a week.

Can beginners do this pose?

Yes, definitely. The beginners also can do this pose

How long should I hold each pose?

First, start with 30 seconds of each pose and increase the time by 10 seconds for 2 weeks till the maximum is 5 minutes (5 minutes 6 times a week).

Is this pose good for back pain?

Yes it is, it will also help in strengthening your back.

Can I do this pose without props?

The most effective way to learn a pose is by working with a qualified and experienced instructor. 

Pilates teachers can help first-time exercise practitioners to have the right position initially. Once the student has the right concept, he/she may not need the props anymore.

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