Bridge and supported backbends

Setup

1. Mats with space between them; two blocks, a blanket and a bolster (or a rolled blanket) per student.
2. Anyone with back or neck problems, osteoporosis or high blood pressure, or who is pregnant, gets advice from a health professional first and tells the teacher; in pregnancy, skip the belly-down poses and follow a prenatally trained teacher's advice.

How it runs

1. Lie on the back, knees bent, feet hip-width apart and close enough to the hips to brush with the fingertips. Eight pelvic tilts: exhale ease the lower back towards the mat, inhale release.
2. Bridge (Setu Bandha Sarvangasana): exhale press the feet down and peel the hips up one vertebra at a time to a comfortable height; inhale there; exhale roll down. Five reps, then hold for five breaths.
3. Supported bridge: lift the hips and slide a block, on its lowest or middle height, under the flat bone at the base of the spine. Arms relaxed, eight breaths, then lift, remove the block and roll down.
4. Locust (Salabhasana): on the belly, forehead on stacked hands. Lengthen the legs back, then on an inhale lift the chest a little; exhale lower. Three rounds of three breaths.
5. Supported fish (Matsyasana) variation: a bolster or block lengthways under the shoulder blades, head resting on another block, legs long or knees bent. One to two minutes.
6. Roll off the props to one side; finish with knees to chest (Apanasana) for five breaths.

Coaching points

• Length first: lengthen the tailbone towards the knees before lifting the hips.
• Knees stay hip-width and pointing forward; a block squeezed lightly between the thighs helps.
• Press through the whole foot, especially the big toe side.
• Keep the head still and the neck long in bridge; don't turn to look around.
• Backbends should feel like opening; any pinching in the lower back means come lower or use more support.

Common mistakes

• Pushing the hips too high so the lower back crunches.
• Knees falling apart or knocking together.
• Turning the head while weight is on the shoulders.
• Holding the breath at the top of the lift.