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4 Variations Bridge Pose
4 Variations Bridge Pose
4 Variations Bridge Pose
For these variations, you will need a yoga block (or thick book), a yoga strap (or belt),
and a blanket (or socks).
The gluteus maximus (the largest and most superficial muscle of the buttocks) is our
primary hip extensor. This is one of the primary muscles we use to lift into a traditional
Bridge Pose alignment. But after the initial ”lift-off,” we don’t particularly harness its
strength.
This variation of Bridge will help to activate your gluteus maximus as you hold.
How to Practice Glute-Strengthening Bridge Pose
1. Lie down on your back and bend your knees to plant your feet on the floor roughly hip-distance apart. You can keep your feet as they are or externally rotate your thighs so that
your heels turn in and your toes turn out to target the aspects of the gluteus maximus that create external rotation in the hips.
2. Slide your feet toward your seat until you feel like your ankles align roughly underneath your knees.
3. Root down firmly into your feet and extend your tailbone toward your toes.
4. Keep extending your tailbone as you press down equally into your shoulders and feet and slowly lift your hips up off the floor by rolling up one vertebra at a time.
5. Continue to curl up one bone at a time until you reach your shoulder blades. Keep your scapulae rooted firmly to the ground and hollow your belly toward your spine to maintain
the curve of your back body.
6. Energetically draw your tailbone toward your knees into a posterior pelvic tilt as you hold for a few deep breaths.