I’d love to share a simple yoga sequence that you can try at home before you go to bed or if you are feeling a bit low on energy after a stressful day.  This is moving from supported bridge into supported shoulder stand.

Before we begin, I’d like to tell you about the benefits each individual posture brings.

Supported Bridge 

• Calms the brain and helps to alleviate mild depression and stress

• Stimulates the digestive system, lungs and thyroid

• Relieves menstrual discomfort 

• Eases symptoms of the menopause

• Stretches the chest neck and spine

• Revitalises tired legs

Supported Shoulder Stand 

• Calms the brain and helps to alleviate mild depression and stress

• Eases symptoms of the menopause

• Reduces fatigue and alleviates insomnia

• Tones legs

• Stimulates thyroid, prostrate glands and abdominal organs

• Stretches shoulders and neck 

Now that you understand the benefits, here’s a step by step guide to help you practice this at home.  You’ll need a bolster or a couple of firm pillows: 

Step One

• Lie on your back with your knees bent, feet flat to the floor

• Lift your glutes and your pelvis, placing your bolster underneath your lower back

• You want your ankles to stack above your knees

• Allow your arms to flop to the sides, palms facing the ceiling

• Close your eyes and breathe softly in and out of your nose

• Allow your teeth to separate and rest your tongue on the roof of your mouth

• Close your eyes to shift your gaze internally and focus on your breath 

• Remain here for a couple of minutes

Step Two

• From Supported Bridge, extend your legs 

• Raise your arms over head with the backs of your hands coming towards the floor

• Keep the shoulders open and soft

• Keep the skin of your face soft, jaw relaxed, breath gentle

• You have the option to close your eyes

• If this step doesn’t feel good for you, remain in supported bridge

• As before, remain here for a couple of minutes

Step three 

• Return to supported bridge

• Begin to lift both feet off your mat simultaneously and start to straighten your legs 

• Gently point your toes towards the ceiling, making sure your legs are in line with your hip points

• Let your arms relax by your side, palms facing upwards

• Keep your face and relaxed as before

• Again, you have the option to close your eyes

• Remain here for a couple of minutes, or for as long as feels comfortable

• To come out of the posture, begin to lower both legs simultaneously 

• Bend your knees, placing both feet back onto the floor returning to supported bridge

• Remove the bolster from underneath you

• Roll onto one side, pause for a moment before sitting up

Try doing this in your pyjamas, just as you are going to bed. Enjoy! 

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