Today, let’s talk about the bridge which can be called hip raising artifact in yoga.
The saying “no squatting, no hips” is popular.
But for many people who have no sports foundation or have injuries to their knees, it is a little difficult to do a standard squat without injury, especially when they practice alone.
This disadvantage can be perfectly avoided, and its exercise effect is no worse than squatting.
Yoga bridge, also known as bridge hip, shows its important position and role in hip practice.
Such an alias is rare.
But when many people use bridge to practice buttocks, the effect seems to be not very ideal.
Why? There are many reasons, which are related to the intensity, frequency and details of practice.
Practice intensity and frequency.
Everyone can grasp it by himself.
Today we will focus on the details.
The old rule, let’s first understand the bridge: practice method: lie on your back on the cushion, bend your knees, step on the ground with the soles of your feet, put your feet together or separate your feet, the same width as your pelvis, and your knees and toes face straight ahead.
The chin is slightly retracted, the back of the neck is extended, the hands are naturally placed on both sides of the body, and the palms are downward.
Exhale, push your hips up, keep your body in a straight line for about 10 seconds, inhale and fall.
Repeat 10 to 15 times, 3 groups at a time.
Let’s take a look at the details: 1.
The distance between feet and hips.
I’ve seen many people say that when preparing for the bridge, try to get your feet close to your hips, or grab your ankles with both hands.
You don’t need to do this when you exercise your hips with your hips raised.
You can keep the distance from your hips when your legs bend naturally.
I’ve also shared two practices before: one is to practice hips and the other is to practice back bending.
When you practice back bending, you can put your heels close to your body, but if you practice hip muscles, it’s not necessary at all.
And for those who have a shallow back bend and can’t open the front of the body, the closer the heel is to the hip, the pressure on the knee will gradually increase after you enter the back bend.
2.
The height of the hips above the ground.
The distance between the upper heel and the hip is the same.
It depends on whether you practice back bending or hip training.
If you practice back bending, the higher the chest hip is lifted upward, the greater the degree of natural comfort.
However, if you practice the hip, there is no need to be angry.
The whole straight line is OK.
Then we know that in a big back bend, the hips should be relaxed properly.
But when we practice hip muscles, we should keep the hips in a tight state, so just keep the body in a straight line and don’t enter a big back bend.
3.
Don’t use your shoulders.
When we practice backward bending with bridge, the shoulder blades close to the middle to help open the chest into backward bending and reduce the pressure on the shoulders and neck.
But when we practice our hips with the bridge, all the focus is on the core area of the hip and abdomen.
Exhale, roll your tailbone, push your hips up, keep your upper body almost motionless, and focus on the target position.
4.
We can borrow the variant.
When we practice bridge, most of our knees and toes face directly in front.
In fact, we can use the variant to let the hip abduct to strengthen the exercise of the lateral gluteus medius of the hip, which can make the whole hip Fuller, rounder and better looking.
For example, the frog bridge hip below is to let the hip abduct.
5.
You can borrow the stretching belt.
We use it more in yoga practice.
Put the extension over your thighs.
For people whose knees are not very good, who can’t bear heavy knees, or who don’t grasp squatting enough, practicing hips with bridge is a very good choice, and many people can’t practice hips in place, but coarsen their legs, so bridge won’t have such a problem.
Want to know how to practice back bending? Look at the next article! Pay attention to everything and share health and beauty!..