Injury: Tension Headaches
Yoga Pose: Bridge Pose
Why: One of the main causes of headaches is the forward position of the head we all have throughout the day. Typically, due to phones and computers, our head and neck are positioned in a “jutted forward” or turtle-like posture. This can put stress on the vegas nerve and other parts of the neck/shoulder/head area.
Bridge Pose is a great way to re-pattern the head and the neck toward a more “back-body” or posterior position.
- Lie on your back with your knees bent. Heels directly under the knees ( a quick way to check is that you can probably brush the heels with the middle finger tips.
- Lift your hips up in the air
- Tuck your shoulders under you enough that you are on your shoulders rather than on a flattened neck.
- Lift your chin slightly away from your chest so that the front of the throat feels open and the back of your neck has a gentle upward curve away from the floor.
- Three positions of the arms
- Interlace your fingers behind your back
- If that’s difficult, just bend your elbows like a robot or like your holding a beach ball in front of your chest
- If it’s super easy to interlace … keep your arms parallel to the floor (behind your back ) and turn your palms down and touch the tips of your thumbs together
- Main actions:
- Once in the outer form of Bridge, Engage your leg muscles, primarily by stabilizing your feet and even pulling your feet isometrically (without moving them) back toward your shoulders.
- Press the back of your head into the floor without changing the tilt of your head/chin (think of pressing your head back into a car head rest)
- Use your upper back and shoulder blades to lift your chest higher
- Keeping your legs engaged, stretch your knees away from your chest and widen your upper back and upper chest as if you were pressing your shoulder out against two barriers on either side.
Did this work for you? Let me know!