Pose of the Week - Bridge.
Bridge Pose
Bridge pose is one of the most beneficial of all the yoga postures. It improves spinal mobility, opens up the chest and shoulders, releases the hips flexors, strengthens the posterior chain and can help to alleviate knee, lower and upper back pain.
As the effect of this pose is more to do with the spine , it works on toning the muscles around the spine counteracting the high volume of sitting that we do throughout the day. When you are sitting down, your hips are in flexion (the hip flexor muscles are shortened). This creates a variety of issues for your hips and back. One solution to this problem is to open up the fronts of the hips (move these muscles into extension in order to lengthen them).
Bridge Pose benefits the following muscles:
Arms & Shoulders
Lower Back
Upper Back
Core (Abs)
Chest
Hips
Neck
Pelvis
Psoas
Quadriceps
Benefits:
Helps in easing back muscles and thus strengthening it.
The neck here is put to work, thus removing the irritating strain around the neck and correcting the posture of the neck
The shoulders play a good role in this pose, thus bringing out a strong shoulder along with correcting a sagging shoulder.
Strengthens the legs making strong muscles around the thighs and calves and works as wonders for an athlete. The flow of blood in this pose at the feet, thighs and legs brings comfort for an athlete. The knees too become strong here as there is opening of the muscles around the keen during the pose.
Elbows become strong, if the arms are used to help raise the lower back and hip.
Bridge pose provides a great stretch for the chest, hip flexors, and spine. Practice this pose to strengthen your legs and glutes or as a gentle inversion to calm your mind.
🔵Muscles contracting (blue): glutes, quads, hamstrings, triceps
🔴Muscles stretching (red): pecs, biceps, psoas
🟣 Combination of stretching/contracting: deltoids, erector spinae (lower back muscles)
