Practice yoga, we all know that bridge has many effects, such as stretching & strengthening waist muscles, improving pelvic forward tilt, strengthening back and gluteal muscles, preventing and alleviating low back pain, increasing pelvic stability, adjusting leg shape, opening shoulder, opening chest, adjusting round shoulder hunchback, opening groin, promoting lymphatic detoxification, etc.
Therefore, when practicing yoga, I suggest you must practice small bridge style more! So, today I want to recommend eight different bridge variants to you.
They are all enhanced and upgraded versions of the bridge, and the practice feeling and effect are more obvious.
Let’s try it together: action 1 lie on your back, bend your knees into the bridge to inhale, put your heels up to exhale, close the core, bend your left knee up to inhale, restore the ground, straighten your left leg forward, and repeat the practice 8-10 times, Change the other side of the action 2 small bridge, bend your right foot to the ground, lift and straighten your left leg up, stretch the instep, exhale, close the core, inhale from the hip off the ground, hip down, but don’t fall to the ground, repeat the exercise 8-10 times, change the other side of the action 3 small bridge, straighten your left leg, exhale, close the core, inhale from the left leg to the abdomen, and the right leg falls parallel to the left thigh, repeat the exercise 8-10 times, Change the other side of the action 4 small bridge, straighten the left leg to exhale, bend the left leg to inhale close to the abdomen, straighten the left leg forward, repeat the exercise 8-10 times, change the other side of the action 5 supine position, bend the legs, exhale the toes outward, close the core, open the legs outward to inhale, restore, repeat the exercise 8-10 times, move 6 supine, close the feet together, open the knees outward to exhale, close the core, Inhale upward, restore and repeat 8-10 times in the action 7 small bridge pose, straighten and exhale your hands upward, close the core, twist your hips to the right, inhale, restore, exhale, twist to the left, twist to the left, and form a group.
Repeat 8-10 groups of action 8 small bridge pose, with a small ball between your knees.
If there is no small ball, you can use yoga brick instead of tiptoe heels to inhale, Lift your hands up over your head, exhale, close your abdomen, push your hips away from the cushion surface, and repeat the exercise 8-10 times.
Stick to the eight Bridge variants, and your body will change greatly! For more good articles, click on the card below..