PA-0194
At a glance
A fully supported backbend, a block placed under the sacrum at whatever height suits, the pelvis releasing its full weight onto that support. It shares its shape with the active Bridge Pose, but removes all muscular effort entirely, offering a passive, restorative version of the same general opening.
“Let the block fully take the weight of the pelvis, no holding.”
Essence
There's no active pressing through the feet here, unlike the active Bridge Pose. The block does all the lifting, and the body's job is simply to release its weight fully onto that support, making this one of the most truly passive poses in this entire family.
Intention
To rest in a fully supported backbend, a block under the sacrum bearing the pelvis's full weight, with no active muscular effort.
What this pose develops
Physical
- •Passive chest and hip flexor opening
- •Gentle spinal support and release
- •A restful counter to more active poses elsewhere in a sequence
Mental
- •Complete rest within a backbend shape, distinct from any active effort
- •A settling, often restorative quality well suited to closing a practice
Teaching concepts
- •Cueing complete release of the pelvis's weight onto the block, no active holding
- •Offering block height as an adjustable, individual choice, not a fixed instruction
How to practise
- 1Lie on the back, knees bent, feet flat on the floor.
- 2Lift the hips slightly, and place a block under the sacrum at a low, medium, or high setting, whichever feels most supportive.
- 3Release the full weight of the pelvis onto the block, letting the legs and arms relax completely.
- 4Extend the legs straight if that's comfortable, or keep the knees bent.
- 5Settle in for three to five minutes, or longer, breathing naturally.
- 6Lift the hips slightly to remove the block, then lower down slowly.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Alignment is minimal here, the priority being complete release onto the support. The block height is chosen for comfort, not a specific target.
Breath
A slow, natural breath, with no particular technique required. This pose often invites the breath to settle and deepen on its own.
Teacher’s eye
Notice any residual holding through the legs or lower body, a common habit carried over from the active Bridge Pose. A cue to let the block do all the work often helps a student find genuine release.
Student practice
Reflect after practising:
- •There's no pressing through your feet here, unlike the active version of this shape. Let the block do all the lifting.
- •Try a few different block heights across different practices to find what feels most supportive for your body today.
Common movement strategies
Rather than mistakes, you may notice:
- •Experiment with the block's three height settings across different sessions, since the most comfortable height can vary day to day and body to body.
Modifications
- •Block height adjusted to preference.
- •A folded blanket on top of the block for extra cushioning.
- •Legs extended or knees bent, whichever feels more restful.
Props
Completion check
- ✓Lift the hips slightly to remove the block, then lower down slowly to rest fully on the floor.
Related poses
Complements
Alternatives
Regressions
Related movement concepts
Search tags
More yin poses
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