Bridge to Corpse Pose Yoga Exercise for Seniors

Video Transcript

Welcome to Expert Village. This is Fran Dukehart. In this segment we are going to look at the bridge pose moving into corpse pose. We are going to use the exercise ball as a gentle lift underneath the hips, and then we will slowly come down one vertebra at time into a bent-knee position, and then we are going to close with the corpse position. You can come down in a side angle, and this is actually a yoga pose right here, it is the reclining Buddha pose, and then when you are ready you will lower to the back. Taking care to bring your shoulders down and then on your back, extend your legs, roll your head side to side. Relax your shoulders down; when and if you are ready you bend your knee, firmly plant the feet, lift, place the ball underneath at the very end of the tailbone. Fingers are wide spread, the head is symmetrical, the body is laid out symmetrical, in this pose you will start to feel a very gentle and easy, very small micro mini movement in the low back. It begins to hammock down and become a little bit longer. Make sure that you check into your knees if they are not splayed out, but they are parallel to your hips, that your feet are also parallel on the outside edges. Now we press down into the ground with the hands, lift up the ball. We move the ball stay as high as you can, feel the energy coming into the top of the legs into the knees, and then imagine that your spine can get longer as it moves downward, and you slowly scoop in, bringing your pelvic ball upward, you are tilting into cat tilt. Your pubic bone is reaching up, and slowly and gently you will lay down the very last vertebra one at a time. You can take the hands at the top of the legs, stretch the torso long, feel the ribcage move away from the hips, and then gently taking one foot and the other foot all the way out to the side. Take a little rocking action and then resting. From my center to your center… Namaste.

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