Bridge Pose Two Ways

I’m not a fan of the classical Yoga version of Bridge. It puts a lot of pressure on the cervical spine, in a place where most of us are already putting pressure because of our forward head carriage. The way it is cued in most of the classes I’ve been to is…well, without much guidance. In order to get the intense chest opening and back bend, you really have to shove yourself up there and one thing Americans are not good at is moderation. I just feel like there are a lot of other, less risky ways of getting the chest opening and deep back bend. Camel for instance, Cobra, Bow Pose. Just to name a few.

When I do incorporate Bridge Pose into class I like to offer two options. One that focuses on hamstrings, and one that focuses on Glutes. Keep in mind, all of these areas are working regardless of which version you are doing. You’ll just get a little more intensity in one place or the other depending on your set up.

Hamstring Bridge

Start on your back with your knees bent and feet flat on the floor, arms by your sides. Walk your feet a few inches away from your bottom. It doesn’t need to be much. Take a big expansive inhale. As you exhale wrap your belly in a hug, press your feet into the floor and pull them towards your bottom. Pull them so strongly that your hips lift off the floor. This may mean they don’t lift as far. That’s ok. Inhale to slowly lower your hips.

Glute Bridge

Start on your back with your knees bent and feet flat on the floor. Your feet should be about underneath your knees. Let your arms relax by your sides. Take a big expansive inhale. As you exhale, wrap your belly in a strong hug, draw your tailbone towards your heels and drive upwards through your hips. Inhale to slowly lower down.

What do you think? Have you tried these variations? Do you prefer the classical version of Bridge? Remember, the best version of any pose is the one that works for you and your body at any given time.