Bridge pose is a very common pose usually done during the cool down period of a vinyasa class. This pose seems simple enough, but are you really doing it correctly?
There are a few common issues that I see when teaching bridge pose during class. So today, I will go over these issues and show some ways that we can help correct them. Please keep in mind that everyone’s body is different so make sure to listen to your body.
Misalignment #1 – Foot Placement
Let’s begin with the feet which are an essential foundation for this pose. Often in a yoga class the teacher will cue for you to lie on your back and bring the feet close enough so that you can graze the heels with the fingertips. Here is the problem with this cue: everyone’s body proportions are different. Someone with short arms and long legs will bring their feet in too close and vice versa.
A much better way to set up for this pose is to align the feet so that the shins create a straight line from knees to the feet. Also, make sure that the feet are in line with the hips (hips distance apart). This will allow you to use the full power of the legs and keep the knees in a safe position.
Misalignment #2 – External/Internal Hip Rotation
If your knees splay out or knock in when you lift into bridge pose, this will create instability in the pelvis. A lot of the time the external rotation is due to tightness in the hip flexors. Making sure that you have the feet placement correct will often help to correct this issue. Another tip you can try is placing a block between the thighs. This will also help to engage the inner thigh muscles.
Misalignment #3 – Engagement of the Hamstrings
When you’re in class and the teacher tells you to engage your hamstrings, do you have any idea how to do this? I’ve used this cue before and have seen the puzzled looks on people’s faces and often they automatically clinch their butts. Now, the butt should be somewhat engaged but clinching is not what we are going for.
The cue that I use now to help students engage their hamstrings in bridge pose is to isometrically pull the feet back towards the shoulders. This helps put the pelvis in a neutral position.
Misalignment #4 – Shoulder Support
The shoulders should help to support the body while in bridge pose. Your shoulder blades should be down the back and you should be resting on the sides of the arms which will allow more room for the chest to lift.
So, there you go. A few tips to help to refine your bridge pose.
Have you experienced any of these misalignments? Are there any other poses you would like broken down?
Don’t Do this…
-Knees not in line with ankles
-Knees splaying out (external rotation)
-Hips not lifted
-Chest not lifted
-Resting on the backs of the arms
Do This…
-Shins forming a straight line
-Knees in line with the hips
-Hips lifted
-Chest lifted
-Shoulders supporting the body