What are the main parts of Yoga hip bridge?

What are the main parts of hip bridge? From the perspective of the practice part of the hip bridge, the hip bridge is a very interesting pose, because the part he practices can be changed according to your will, that is, the part of the hip bridge is uncertain, and the part of the pose will change according to your different practice methods.

Let’s have a look.


Practicing hips, legs and abdomen may be the most well-known practice parts of bridge, so bridge is also called hip bridge.

When many people mention hip practice, they are bridge except squatting.

At the same time, bridge can exercise abdominal muscle strength and legs, especially the front and back of thighs.

If we want to achieve the effect of practicing hip leg core in hip bridge, how should we practice it? ① Put more awareness on the lower body, that is, on the hips, legs and abdomen.

② don’t lift the hips too high from the ground, so that the thighs, hips and back are almost in a straight line.

Why? Let me explain here.

We have said before that we need to relax the hip muscles in the backward bending posture.

The purpose of this is to create space for the sacroiliac joint and lumbar spine as much as possible, release the pressure of the sacroiliac joint and lumbar spine, make the backward bending deeper, and will not produce sequelae such as low back pain.

However, if the hips are relaxed, they can’t exercise the hip muscles, so let the thighs, hips and back become a straight line and avoid backward bending.

This can not only exercise the hip muscles, but also avoid bringing pressure to the lumbar spine.


Open the chest.

The effect of bridge to open the chest is also very significant.

So if we want bridge to play more role in the chest, how should we practice it? ① Pay attention to the chest and cooperate with breathing.

When inhaling, press the arm on the cushion downward, push the lower corner of the shoulder blade forward, and open and expand the chest upward through this force; Exhale hold.

② Keep it longer and pay more attention to static practice.

You can hold your waist with both hands, relax your hips, lift your chest up, and then keep enough time like practicing Yin Yoga, focus on breathing, and focus on the expansion and lifting of your chest.

Below, you can clearly feel that her hips and legs are not forced.


Reverse asana as a sit up forward bend.

We know that after many strong asanas are completed, we need a reverse asana to eliminate the reaction caused by this strong asana.

The bridge can be used as the reverse asana of sit, stand and bend forward.

How should I practice bridge as a reverse posture of sitting, standing and bending forward? Focus more on the opening of the groin, the relaxation of the hips, the stretching of the abdomen, and the back to offset the pressure caused by sitting and standing forward flexion.

Finally, to sum up: in the final analysis, asanas are only tools, the body is the main body, and asanas serve the body at any time; Do not ignore the role of focus and consciousness.

Where you mean to focus, which part receives the greatest hint and stimulation and plays the greatest role.

Pay attention to everything and share health and beauty…

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