Bridge pose is helpful for most people. It helps with backaches, calms the mind and strengthens the back, hamstrings, buttocks and spine. It can also be helpful for hypertension and osteoporosis. Placing a block under the hips for support can be helpful for some.
Lying flat on your mat place the arms down by your side palms down. Keep feet and legs hip width apart. Try to place the heals close to your backside without touching. Inhale and lift your hips up towards the ceiling.
If you are comfortable in the first position go ahead and roll up onto your shoulders and clasp your hands. Hold for five breaths come out and repeat.
A word of caution with bridge when in position do not come onto the back of the neck or head. The weight is more on the shoulders then spine. If you have a recent neck or back injury or surgery talk with a doctor before attempting.
JTM Yoga LLC 