Bridge Over Troubled Waters is both a stretch and a strengthening exercise. It uses more large muscle effort than many of the other moves; and is a good way to work out frustration, aggression and anxiety. It is a release for any emotion that has you tied up in knots. Adapted from “Breathworks For Your Back”, this simple little move lifts the spirits as well as the body.
The metaphor of a bridge that allows passage from one place of solid ground to another applies, as the deep focus and concentration on the physical sensations taking place during the exercise, give temporary respite from a mind consumed with worry, anger and negative thoughts. It requires both strength and flexibility … qualities that are necessary in times of stress.
Exercise #3 Bridge Over troubles Waters
Lying on your back with knees bent and feet flat on the floor, place your hands on the front of your thighs. Inhale deeply through your nose and as you exhale squeeze your buttocks and press down through your feet, raising your back and hips off the floor into a bridge.
As you exhale and lift, pull your abdominals in deeply and raise both arms up over your head, as far back as they can comfortably go. Inhale deeply through your nose.
As you exhale, lower your arms and pull both knees toward your chest. Inhale again as you return to your bent knee starting position. Repeat this exercise in sets of 4 to 6 – three times, resting inbetween.
~~Breathe~~ and notice what you feel.