How to Do the Yoga Bridge Pose With a Partner
- 1). Lie on your back with your arms resting palms down at your sides. Lengthen through the spine and neck and relax your shoulders as much as possible. Inhale and lift your knees, placing the feet flat on the ground with your knees just above your ankles.
- 2). Exhale and push into your feet, lifting your hips up off of the ground. Allow all of your weight to fall into relaxed shoulders and then clasp your hands under your body. Roll your shoulders up and press the entire length of your arms into the floor as you hold the bridge pose.
- 3). Have your yoga partner straddle your body, facing you. He should squeeze just above your hip bones with his calves and then gently turn his toes in, applying a gentle downward pressure on your hips bones. Feel the resistance but do not fight against it. Rather, continue lifting your hips and allow your body to learn proper positioning for backbends.
- 4). Hold the bridge pose for 30 to 60 seconds and then allow your partner to release your hips. Release your arms to your a sides with palms facing down. Exhale as you slowly roll your spine down and rest your hips on the floor. Extend your feet out one at a time and then rest for a moment.
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