Enter this pose very slowly. It is easy to injure yourself if you force the tailbone up too fast.

Make sure your tailbone has pressure pushing up the way, not too much but enough to cause a contraction in the muscles surrounding it. At the same time push down on the feet.


Usually in arching postures we enter with an inhalation but in this pose you may want to enter with an exhalation.

It seems that sometimes pressure is felt around the temples when we breathe in while entering this posture. This causes an imbalance in the mind and the psychological body. If this is the case then exhale when entering. If however no pressure is felt then breathe in when entering the pose. Just begin to observe the mind a little more in the postures. We must always see the reflection of the postures in the mind.

It is also easy to allow the weight to move onto the outside of the feet. Sometimes the knees hurt when we have the feet straight. So if this happens turn them out slightly but make sure the weight falls on the surface of the feet evenly.

The bridge can be sometimes hard to hold for a long time so why not try 8 breaths then come down for a rest before entering again.

Some Variation that you can move into.


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