Bridging (into a back bend…slowly…one day)

(Mobile users press “+” at upper right to see the menu.)

An initial softening of the ribs and upper back. Practice sensing through the spine bone by bone. A soothing lesson of connection and easing, not by “doing,” but by allowing your whole self to connect naturally, authentically.

Very beginning baby movements of the arm and shoulder. Initial organization of the spine. Part 1 focuses on the right arm. To do more with the left arm, reverse the directions.

(Basic bridging, mix of Amherst and Esalen)

Basic rotation of forearm and positioning of hands, circling elbows again, lightening shoulders and ribs. Explore lifting shoulders and finding the feet.

Similar to the Esalen version but with more exploratory movements and background.

(Esalen 29, Exploring Floor Behind the Head Making the Bridge)

This is the coolest lesson. More exploration of sliding the head through the gate. With the pelvis high, walk the shoulders toward the feet. See how your ribs roll around the shoulders after that!

(Amherst week 5, July 7, 1981)

A continuation of the previous lesson, with variations in standing against the wall and putting the hand on the wall. Go slowly, think of sneaking up on the movements. Don’t force anything and it will improve!

(Amherst, week 5 1981)

Lots of rolling around the hips, creating fluidity in the ribs and upper back, then sneaking up on bridging, practice pushing lower belly forward.

(AY438)

Much of this lesson is rolling away from the shoulders, then lots of head through the gate, looking at the wrist, then a nifty move with the legs long, using the lower back for power.

Test side-bending and holding ankle, then many, many ways of coming onto the crown.

(AY439)

I love this lesson, probably because I’m lazy and love how if I think something through with more and more clarity, the movement improves. This lesson is like that: You compose the elements with small, detailed shifts in attention to different parts without even moving much.

By barely initiating the pressure on the floor, your brain just fills in the gaps in your sensations, very much like the visual cortex fills the gaps in our visual field that we don’t really see. I like thinking of Beethoven when he was deaf and still composing music: He could hear it in his head. This lesson is about hearing the movement in your head, without moving.

Tip: This lesson is done mostly along the right side. There is some attention to the left at the end to transfer the learning. You can always switch the sides the next time through, or, if you want to give your left side more attention, start there and switch the instructions over.)

(Part of the Amherst series, Amherst, week 5, 1981)

Lessons that complement bridging:
36 A flexible spine connects to the feet
39 Soft spine curling and uncurling
187, 188 Rotate hand, arm on chair
207 Liberate upper back

The prep to roll series.