Restorative bridge pose is a simple restorative yoga pose. The elevation of the hips allows the body to rest in a simple inversion, where the hips are higher than the heart and head. Inverting the body helps the lymphatic system work and helps to calm the nervous system.
Begin reclined on the floor with knees bent and feet flat on the floor.
Push down into the feet to lift the hips
Slide a prop (block/blanket/bolster) under the hips
The sacrum is the base of the spine and should be supported and feel flat on the prop, Watch out for the prop placement too high towards the spinal vertebrae or too low as to destabilize a flat support for the sacrum.
Placement of the RAVI is up to the user – here are some of #teamRAVI favorites:
+ Wrapped over the thigh bones – tubes line up with the thigh bones and run from the hips to the knees – allowing the RAVI to drape over the edges and help to hold the knees together.
+ Folded across the tops of the feet – adds a sense of grounding
+ Folded across the shoulder – angle the folded RAVI from the heart center over the sholder
+ Rolled and placed across the hip crease – anchors the hips
There are so many options + feel free to try different folds and different placement. Notice that the mind calms along with the body and the breath.
Wrapping the RAVI over the thighs anchors the legs together and also gives pressure to relaxing the sacrum. (the lowest part of the spine)
On the upper body, placement can be on the shoulders along the hip crease. This allows for a grounding sensation and allows you to let go and relax deeper.
You can also add in additional stretches. Here you see the RAVI placed over 1 shin and the leg hugged into the body. The addition creates a gentle stretch to the low back.