When we see a pose like this we often think of hip raises or glute exercises, the way to a better looking butt, or so they say. The yoga posture called Bridge Pose, however, goes well beyond all of that. It teaches you a few key body positions, which can help you improve your movement patterns.
Being able to keep the core engaged while in full extension is a staple of almost any Olympic lift. Understanding how to move your shoulder blades together and stretch the chest gives you awareness for almost any upper body movement.
Muscles Stretched
Rectus Abdominis
Transverse Abdominis
Iliopsoas
Chest
Alignment and Execution Tips
Start by lying on your back with your feet planted and hips distance apart.
Walk your heels towards you until you can graze them with your middle fingers.
Keep the heels flat and begin to lift the hips, extending your tailbone towards the back of your knees.
Draw your shoulder blades together. Come onto the backs of your shoulders.
If possible, clasp your hands underneath you.
Press down through your upper arm bones and widen your chest.
Breathe here for up to 30 seconds, unclasp the hands and slowly lower your hips.
Rest for 2 breaths then repeat 2-3 times.
Benefits
Encourages engagement in rhomboids and awareness of the back body
Warms up the spine and strengthens spinal erectors
Encourages thoracic spine mobility
WOD Movements
Sit Ups (GHD, V-ups, Toes to Bar)
Rowing
Squat
You can find out more information on the benefits of yoga and functional fitness at EndureYoga.com.
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