Beginner Shoulder Bridge
Lie on your back, spine and pelvis is neutral, head, neck and shoulders are resting on the mat. Knees bent, feet are hip width distance apart on the floor, and arms are relaxed down at the sides of the body, palms facing up.
How to do it
Inhale: Lengthening the crown of the head away from the tailbone.
Exhale: Engage the abdominals, simultaneously starting from the tailbone; begin to roll the pelvis up off the mat, continuing to articulate through the lumbar spine to the mid-thoracic spine (around the bra strap area).
Inhale: Remain in the position.
Exhale: Slowly articulate down one vertebra at a time, rolling down to neutral spine and pelvis.
Repeat 6 - 8 sets
Be mindful
- Roll up only to the mid-thoracic spine area and not to the neck.
- To maintain length during articulation of the spine, think of the knees lengthening away from the shoulders.
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.