Flow yoga sun a, yoga asana-how to do the bridge pose? What are the precautions?

1. Yoga pose-how to do the bridge pose? What are the precautions?

Yoga pose-how to do the bridge pose? What are the precautions?

First lie on your back on the mat, bend your knees, grab the ankles with both hands, heel as close as possible to the buttocks, exhale, start from the legs, tighten the buttocks, lift the lumbar vertebrae, thoracic vertebrae, shoulders and necks up in turn, stay, and hold your hands under the hips.

In the process of completing this pose, we should pay attention to: the distance between the legs should not be too far or too close, it is best to keep the calves perpendicular to the ground, do not shake the head left and right after lifting, to prevent neck sprain, and pay attention to the order in which the body lifts and falls, and remember to tuck in the abdomen.

Bridge pose is a good pose with rich hips and thin legs in yoga.

It can fully mobilize the muscles of the buttocks and prevent hip sagging.

The powerful force on the inside of the legs can effectively slim the legs.

The heart is higher than the top of the head, which can promote the blood circulation of the head and face.

It seems that the bridge style in yoga really has many advantages (the picture comes from the Internet)

Detailed decomposition of Yoga Bridge style

1. Lie on your back on the mat and relax with your hands on your sides and palms down.

2. Bend your knees, step on the ground behind your feet, spread your legs as wide as your hips, and keep your heels as close to your hips as possible.

3. Exhale, pressure on the inside of the feet, adduction of the coccyx, upward force on the buttocks, lumbar vertebrae, and lower back off the ground, and the clavicle to touch the chin.

4. Put your hands on the lower side of your body and push up your waist; if you can, put your hands and fingers at the intersection under your body and touch the ground with your little fingers on the ground.

5. Exhale, slowly release your hands, and slowly land on the lower back, lumbar vertebrae and buttocks (picture from the Internet)

If the bridge style is not challenging for experienced yoga babies, you can try the one-leg bridge style.

5. Stay in the bridge, pull your feet back half the soles of your feet, and stand on tiptoe to deepen.

6. Keep your body still, lift your right leg, keep your toes up, and keep

7. Slowly withdraw the right leg and change the left leg (the picture comes from the Internet)

So what are the precautions of yoga bridge style?

1. Force on the inside of both feet

Can effectively activate the muscles of the inner thigh.

2. Abdominal tightening

Tightening the abdomen in the bridge process can effectively reduce the pressure on the waist and prevent the occurrence of waist pain.

3. Try not to shake your head from left to right

The bridge pose in yoga can be regarded as a semi-handstand pose.

The shoulder is also a force point, when the head is swaying left and right, it is easy to cause neck sprain (picture from the Internet)

Bridge pose is a well-known pose in yoga, which is of great help in improving pelvic forward tilt. it can also help us relieve waist discomfort, strengthen thigh muscles and stimulate thymus and thyroid gland.

About the main points of bridge style, what we need to know are:

Press hard with both hands and feet.

Pelvic lift

Shoulder pressure on the ground

The sternum looks for the mandible.

Relax the head and neck

1. Lie on your back, palms of hands facing down on both sides of the body, legs bent and retracted, legs as wide as hips, soles of feet on the ground. The midpoint of the association of the two feet is upward, with the phalanges, navel, the midpoint of the association of the shoulders, the chin, the nose, and the top of the eyebrow all in a straight line.

two。 Inhale, keep your body close to the ground, bend your hands back, place your palms on the ground, place them next to your ears, feel your chest and shoulders expand, and don't lift your waist.

3. Exhale, palms, head and feet prop up the body; buttocks adduction, elbows adduction, put the body flat, keep on a horizontal plane, do not move back and forth, so that the body can practice smoothly.

4. Inhale, straighten your arms, keep your head off the ground, hold your body up, look at your glasses in the middle of the palm line, and keep 5-8 breaths. When taking back, the body falls slowly, bend your elbows to support the ground, slowly restore the head and neck, after the upper body falls to the ground, straighten your legs and take a deep breath to relax your body.

Note:

• Keep your elbows, heels, and the top of your head in correct contact with the ground and stabilize your balance
• When practicing this formula, you need to have good physical flexibility, and you must not force it. When lifting or falling the waist and buttocks, the body should keep balance and not shake left and right. It is appropriate to reach the maximum limit of the body.

Yoga bridge pose should be said to be a famous pose in yoga, and many people who have not come into contact with yoga may also know this pose. Because this pose has a good physiotherapeutic effect on the forward and backward tilt of the pelvis. At the same time, it can also beautify the lines of the buttocks, so we often call the bridge buttocks. It can be seen that he has a powerful effect on shaping the buttocks. The bridge is also a gentle backbend that stretches the front of the body, opens the groin and increases the flexibility of the hip joint. Increase the strength of back muscles. It's a very powerful yoga pose.

First of all, let's get to know the pose. Bridge type, lower 👇 diagram.

Let's take a look at the exercise steps:

1. The following 👇 diagram

Lie on your back on the mat.

Bend your knees. Keep your heels as close to your hips as possible.

Put your palms down on both sides of your body.

The head and neck are straight and the chin is slightly retracted.

The head, navel and bone are in a straight line.

2. The following 👇 diagram

Inhale and lift your thighs, hips and upper body. Step on the ground with the soles of your feet, press your palms on the ground and tighten your buttocks.

Exhale and hold.

Keep 3 to 5 groups and restore after breathing.

The practice method is very simple, but there are many main points of asana. Analyze them one by one.

1. Feet.

Feet together or apart are as wide as your shoulders. However, it is recommended that beginners' feet are shoulder width apart. It is important to note that the toes are facing straight ahead.

2. Knee.

Keep the knee and toe in the same direction, that is, the knee is facing straight ahead. The easy mistake here is to open your knees outward. The right thing to do is to pull your thighs in the middle and lift them up. Knee to toe direction, do not let the thighs in a loose outward position.

Here is an auxiliary method to clip a yoga brick on the inside of the thigh. Clamp your legs on yoga bricks. Below the 👇 diagram. The picture shows a yoga brick sandwiched between the feet and thighs. It's also a better way.

There's another problem with the knee. Keep your knees below your ankles.

Many people have heard that the heel is as close to the hip as possible. But at the beginning of the preparation, his feet could not be near his buttocks. Because at this time, my feet can go back. So after lifting the body, the feet walk in the direction of the hips. But because he doesn't have the ability to bend back enough. There is not enough room for physical lift. Walking the heel to the hip does not increase the strength or difficulty of the pose, but just forces the knee forward, which needlessly increases the pressure on the knee. Let's still take the picture above as an example.

If your back bend is on the yellow line. You move your heel to the green line. Then the knee will exceed the ankle. You can imagine.

But if your body bends back to the purple line, the heel is naturally close to the buttocks and comes to the purple line, and the knees remain in the right position without pressure.

So when doing yoga, don't rush to pursue difficulty and intensity. Be sure to be within your ability. Don't worry. Yoga asanas come naturally, and no hurry is also a kind of practice.

3. All parts of the body that leave the ground go up, with feet, arms and shoulders pressed down.

4. Head and neck in asanaNo rotation.

5. if the strength of the waist and abdomen is not enough, you can hold the waist with both hands to help support, or with the help of aids.

With the help of yoga blocks or yoga wheels. Please observe the position of the force point on the sacrum in the picture. Never put an auxiliary pad on the lumbar spine.

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