Among yoga movements, the most widely accepted ones are probably the improved plank style and the improved bridge style.
The reason why these two movements can be understood by people who do not practice yoga must have unique charm! Today, the official account Yogi Editor will talk about why the bridge style is so strong! 1.
Farewell back pain, hip weakness or lack of exercise easily lead to back pain.
The sedentary lifestyle makes the gluteal muscles get less exercise.
The reduction of gluteal muscle strength (also known as “gluteal muscle amnesia”) means that the load of spinal muscles and hamstrings is increased, which leads to low back pain.
People who have been sitting for a long time insist on bridge exercise every day, which helps to “wake up” the gluteus muscle, strengthen the pelvis, help the body remember to use the gluteus muscle instead of the fragile lumbar spine to move the body, and then bid farewell to the back pain.
2.
One of the main reasons for the miraculous disappearance of knee joint pain is the weakening of the control of the femur (thigh bone), which is manifested by the pronation, pronation or valgus of the femur.
If it is not controlled in time, it will easily lead to knee joint pain.
The gluteus muscle plays an important role in controlling the hip and femur, and also affects the activities of other bones in the knee joint.
Bridge exercise (especially single-leg hip bridge) helps to keep the femur in harmony with the knee and toes, and avoid knee movement damage.
3.
It is important to maintain a good posture with a more upright figure.
The gluteus muscle is the “backbone” of sports.
If there is no active and strong hip, the pelvic intestine will not be stable.
This means that the upper and lower pelvic muscles (including the core muscle group) cannot play an ideal role, forcing the body to make the necessary compensation – hunching.
Bridge exercise helps to strengthen the gluteus muscle, keep the pelvis and spine upright, and will appear taller when standing up.
4.
Hips are sexier No matter men or women, strong hips will undoubtedly be sexier.
A public opinion survey of 100 women conducted by the US “Ask Him” website found that the buttocks were listed as the first sexy part of men; Women without exception prefer tight and developed hips.
Bridge exercise is the best way to strengthen the hips.
5.
Women with thin hips and thin legs often worry about their thick legs and big hips.
Bridge exercise can make the hips and legs more fit, tight and more symmetrical! More benefits: * maintain vision * harmonize the female reproductive system * prevent and eliminate dysmenorrhea * adjust the arrangement of spine bones, reduce back pain * regulate the function of thyroid body, improve metabolism * alleviate asthma and bronchial disease, reduce the symptoms of allergy * adopt the recommended breathing method according to the posture, increase lung capacity * stretch and massage abdominal organs * exercise waist and abdominal muscles, and better train hip muscles, Make the buttocks more and more tight * strengthen the back, and relieve the back stiffness and pain.
Bridge-style yoga is the most classic pose.
In this pose, the whole body forms an arch, with two heads supported by the occipital bone, shoulder blade and foot, so it is named.
Students with stiff body can start with simple bridge variant postures.
（1） Practice method of dynamic tilt bridge: 1.
Lie on your back, palm your hands down on both sides of the body, bend your legs, and keep your heels about 10 cm from your hips.
2.
Keep your gluteus muscles tight from the inside to the bottom, and your hips will naturally lift, and continue to lift until your body forms a diagonal line from shoulder to knee.
Breathe normally, and your gluteus muscles will rise from the inside, so that you can maintain a firm posture.
3.
Lower the spine one by one and take a rest.
4.
Then contract the gluteal muscles slowly and experience the growth of the front of the thigh.
The arms and hands should not be tense, and the body should be supported by the strength of the back and buttocks.
5.
Slowly return to the ground, straighten your legs, let your feet hang down naturally, palm up and close your eyes to relax your legs, relax your waist and back, relax your middle back, and rest.
（2） Bridge exercise method: 1.
Lie on your back, straighten your legs, straighten your arms on your side, and touch the ground with your palms.
2.
Slightly separate the legs, with the outer side of the legs as wide as the crotch, bend the knees, and land the feet on the ground.
3.
Exhale and keep your arms still.
The hips should be tightened, the tailbone should be retracted, and the hips, waist and lower back should be slowly lifted off the ground in turn.
4.
Feel the chest and abdomen on the front of the body stretch upward.
With your shoulders on the ground, tighten your shoulder blades towards your spine.
Lower back, waist and hip muscles should be tightened.
Push the sternum as close to the jaw as possible and keep breathing normally.
5.
If possible, you can hold your ankle with both hands, or hold your waist with both hands, or clasp your hands under your body with ten fingers and stretch them straight, with your arms close to the ground, and your big arms and elbows supported on the ground.
（3） Single-leg bridge shoulder handstand exercise method: 1.
After maintaining the bridge shoulder handstand, exhale, lift the right leg perpendicular to the ground, fully extend the legs, and maintain this posture for 10 seconds.
2.
Inhale, return the right leg to the ground, exhale, lift the left leg perpendicular to the ground, and fully extend both legs.
Keep the same time.
Inhale and return the left leg to the ground.
3.
Exhale, put your legs back as if they were in a handstand, then move your hands away from your back, gradually put your legs down and return to the ground, and rest.
（4） Practice method of bridge shoulder handstand: 1.
Lie on your back, keep several deep breaths, bend your knees, separate your legs, and move your heels to your hips.
Keep your heels together and keep the outside of your feet firmly on the ground.
2.
Put your hands on both sides of your head, lift your torso when you exhale, arch your body upward to hold your head against the ground, extend your neck upward, stretch your head back as far as possible, and lift your back and waist up to leave the ground.
3.
Cross your arms in front of your chest, hold the left elbow with your right hand, and hold the right elbow with your left hand, and keep 2-3 breaths.
4.
Exhale and lift your hips, stretch your legs until they are straight, close your feet and press your legs towards the ground.
Now, your whole body is in a bridge or arch shape.
One side of the arch is supported by the head, and the other side is supported by the feet.
Hold this pose for a few seconds and breathe normally.
5.
Exhale, release your arms, return your hands to the ground, bend your knees, lower your legs and torso back to the ground, relax your head, straighten your neck, and lie on the ground with your back facing down.
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