The Bridge Yoga Pose is categorized as both a back bending and inversion pose.The bridge does a great job of stretching and strengthening the major core muscles that support your spine and lower back. Back bend poses also open up the chest to increase your lung capacity and improve body circulation.
Opening into a back bending pose like the bridge, upward dog, or cobra can seem a little intimidating at first, but once you perform the routine a few times your body will become more flexible and receptive to this stretching pose.
Yoga bridge is also highly effective for opening the hip joints. Maintaining hip strength and flexibility is the key for keeping the legs and entire lower body working properly. When certain joints or leg muscles become weaker and unable to do their work, other muscles take over the workload. This can result in overuse and injury due to a muscle imbalance.
Bridge Yoga Pose
Lie on your back with your knees bent and your feet flat on the floor about hip-width apart. Have your arms on the floor at your sides with your palms facing down flat.
Press down with your feet and arms and lift your hips off the ground toward the ceiling. Your body should be in a straight line from your upper leg muscles to your shoulder and neck area.
Hold this position for one minute before returning to your starting position.
To make the exercise more intense, draw your left knee up toward your chest when you are at the top of the exercise.
Then extend your heel toward the ceiling. Make sure you do this with both legs.
Try and squeeze your shoulder blades as far under your body as possible. The closer you can get them together, the more they will lift your spine off of the floor.
By putting a block between your knees, you will cause the thigh muscles to engage in the pose better.
Holding the pose for at least 30 seconds will help you increase your muscle tone and effectively raise and firm your glutes.
Benefits of Bridge Yoga Pose
Improved blood circulation.
Strengthens your midsection core muscles for balance and stability.
Stretches and strengthens your hips, lower back, butt, and thigh muscles. This can have a slimming effect with your lower body.
A basic back bending pose that helps you to calm your mind and concentrate on your breathing.
An increase in lung capacity which can help with asthmatic systems, as well as assisting with other yoga poses.
Hip raising poses like the bridge can reduce consistent lower back pain.
Because bridge works the larger muscle groups like the hamstrings and glutes, You will burn extra calories and ultimately get rid of more body fat.
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