Pose-of-the-Month: Bridge – Supported

For the first month of 2013, Diana Ross of Breast Cancer Yoga has shared a new pose for everyone to explore and especially recommended for breast cancer patients and survivors. Try it out and let us know how you like it!

Bridge – Supported is a beginning backbend asana/pose that stretches the legs and hips, massages the spine, and opens the heart center. The systematic practice of this supported pose/asana offers the student an opportunity to explore through rythmical movement of the arms overhead with attention and care to the detail of the lifting and lowering with the breath is superior for healing. You may sustained the pose as well. While in this process, the mind is calmed and the body becomes energized, leaving the student feeling revitalized and refreshed.


This yoga pose helps:

  • decrease fibrous adhesions and scar tissue in chest region
  • stretch and expands pectoral muscles,
  • open ribs, pelvis and spine which become more supple
  • increase cervical and axillary lymphatic drainage
  • strengthen and open lower lumbar
  • reduce hyperlordosis (curvature of lower spine or swayback)
  • raise hips above heart to reduce heart rate – a mild inversion
  • promote a feeling of balance by stabilizing the autonomic nervous system
  • alleviate stress, anxiety, and mild depression
  • relieve headache and insomnia, frees the breath, promoting relaxation
  • encourage anti-aging process by reversing gravity



1. Begin seated on one large bolster, or several folded blankets with knees bent.

2. Lift and lengthen the spine up, slide sacrum forward then place hands behind and lower down until shoulders touch the ground evenly. If back is uncomfortable start at a lower height.

3. Once you are comfortable in the pose, INHALE, lift and extend arms overhead, EXHALE, lower them back to side. Continue to slowly lift and lower arms.

4. Stay for 10 full breaths or more if it feels good. If you start feeling any lower back discomfort, take the opportunity to draw your knees up towards your chest to release the tension.

5. When you have finished, remove the bolster and lower hips down.

6. Come into KNEES TO CHEST.

* Make sure shoulders are evenly placed on the ground.

Liked this pose? Be sure to also try out the previous ones “Fish 2“, “Arm Under Chest” and “A Happy Yoga Pose”.

The yoga poses and images shared in this feature are copyright of Diana Ross and Breast Cancer Yoga. For more information, visit the Breast Cancer Yoga website.


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