Bridge pose is one of those poses where it is easy to slack in some places and overpower in others. But, before we talk about "bridging that gap" *ba dum tss* (ignore me and my puns), I feel the need to mention my first encounter with bridge pose. I first saw it when I was younger watching one of those 80's jazzercise type videos. All the ladies were in bridge pose but were rapidly pounding their booty against the floor. Apparently that made for a small, perky ass. It was the most bizarre thing at the time for me, seeing adults in the smallest of spandex leotards, hastily thrusting their pelvis up and down. It's quite funny now though. Gotta love the 80s.
But I digress.
So as I mentioned, it is quite easy to slack here in bridge pose or get a little over zealous. To get all the benefits of this asana (which includes: stretching your thighs and hip flexors, strengthening the spine, hamstrings and glutes, and bringing steadiness to the mind) follow these little alignment cues...
If you're finding it difficult to hold your setu bandhasana in good alignment, then don't be hesitate to use props. If you're having trouble keeping your hips up, bring a block under your sacrum (pictured left). This will relieve the work of lifting so you can focus attention to strengthening the engagement of the legs and shoulders. If you're having trouble keeping your knees and feet from falling open and out, then squeeze a block between your thighs (pictured right). You may even want to consider placing a block between your feet to keep them aligned and wrapping a strap around your thighs.
Remember this isn't Jazzercise, therefore take it slow with your asana, steadying your breath, scanning your body, observing your mind and mood... you are here, so be here with yourself in these moments.
But, here's a little Judi Sheppard Misset just for the hell of it...
Grow With Your Flow,