Bridging as a moving meditation

Bridging exercise might be one of the most important moves that a person can do for their spine and their mind/ body connection.

A quick definition of the movement: Performed in the supine (on your back) position. Feet on the floor with knees bent. Bridging is similar to Hip Lifts (Think pelvis thrusts into the air) except with Bridging we articulate the vertebrae as we raise and lower the body.

Articulation of the vertebrae means movement of each vertebrae independently of the one above and below it. Decompressing the intervertebral discs. Well that's the goal anyway. We are trying to slowly peel or roll our spine up and down with as much control as possible. All the while focusing on our breathing, keeping our neck and shoulders as relaxed as possible, and making our movements as efficient as possible. So there is a lot to focus on with Bridging.

We begin with the breathing - ALWAYS :) I like to take a minute to tune into my body contact with the floor and my breathing before I begin the movements. Closing my eyes helps me tune in and feel my body and breathing much better than with eyes open. Now that I have centered and tuned in, I'll start moving with slow pelvic tilting back and forth. This is the initiation of Bridging and where we create space between L5 vertebrae and the Sacrum (S1). L5 being the lowest vertebrae is also the most weight bearing and this is where many people suffer from disc issues such as herniations, compressions, and degeneration. This can happen anywhere in the spine but mostly in the Lumbar region. So that's why the Bridging movement, esp. done slowly, is an important one.

I take a slow deep inhale into my lower lungs and as I exhale, I tilt my pelvis (also think of tucking your tailbone) so that I go into a flat back position and continue to articulate my spine until I am at the top of my bridge. Moving slowly with this exercise gives me a good feel for how my spine is articulating or not. I want to feel if my vertebrae are able move or not; where they are "stuck". That's where I really need to slow down and work on the articulation.

I take a slow deep inhale at the top of the bridge and exhale as I articulate spine back down on the floor one vertebrae at a time. Bridging down slowly is a different movement from Bridging up and requires just as much, if not more, focus on my spine movement, breath connection, what's happening with my neck and shoulders, and what muscles am I using and what muscles can I not use to make my movement more efficient.

Like I said a moment ago, there is a lot going with this movement. The slower I go, the more I tune into all that is going on. The refinement process is endless and that's the beauty in this move. The breath and movement connection takes me to a meditative state. I'm thinking of nothing else except refining my movement, my breathing, and my efficiency of both. Connecting mind and body with Bridging creates a healthy spine and healthy state of mind. I am all about win/ win situations. Bridging as a moving meditation is definitely a win/ win!