Bridge Pose - Yoga With Adriene
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- Опубликовано: 12 мар 2013
- Learn Bridge Pose (or Setu Bandhasana) in this new episode of our Foundations of Yoga Series! Bridge is a safe and rejuvenating back-bend great for beginners and experienced yogis or athletes who want to go deeper. It stretches and strengthens the front and back body, can reduce backache and headaches as well as alleviate stress. (Stress bad! Yoga good!) To read the list of benefits this pose offers along with other yoga tips please visit my blog at www.yogawithadriene.com!
Questions and comments welcome below! Namaste.
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. 
Хобби
Relax the glutes- but keep squeezing or hugging the inner thighs in towards one another. Also, scoop the tail bone up to elongate through the lower back. How is that? Think about lengthening your lower back and tail towards the backs of the knees/front of the mat. Use your foundation- anything that is touching the mat to press up and out of and support! xo
Great lesson thanks! My cats also loved going back and forth under my bridge 😂😂❤️
Mawada Tellawi ha ha! Mine too!😺
lol same
Thank you for going over the details of how to do each pose for each of us to find what we can get out of it personally.
I don't know how she manages it but I always smile after her videos. :D
YES, the intro song is from my dear friend Shakey Graves. The song is called House Of Winston - which is not yet on an album- so I (we) are very lucky! ;) He is the real deal. Amazing amazing. Everyone - LOOK HIM UP! xo
yes!
Your personality comes through on your videos. You are serious but also fun. I love it. Keep being you and you will go very far my friend. Thanks for sharing as always.Namaste
Thank you sweet one.
What I like about her is she is just being her self she isn’t trying , like other women who try to look perfect or hot, she just is take it or leave kinda. Very refreshing. Just being herself honestly without superficial nonsense, time and and place for that two but....
Bridge building 101! The idea for using blocks in a more restorative pose is something new I learned today, thank you 🙏
Thank you so much for providing a video with such great detail to make sure that I know what to focus on to do the pose correctly!
Great demo! Love the Charles Chips can in the background! Vintage!
Something that I realized, my arms are short, so if I touch my heels, when I raise my hips, my knees go way forward over my toes and cause stress. I make sure my shins are straight up and down and this makes all the difference
Recovering and strengthening back from a strain. This and other videos have been very helpful Adriene.
This was awesome for my back right now. Jai Namaste🙏🏽
. I've been starting from the very beginning with everything since I've found YOU One of my favorite poses is wheel. Would love to have your foundation version of wheel. No words to thank you for changing my understanding of yoga and my life.
Thankyou Adrienne,my back feels better
Thank you again, Adriene. I’m not of the “AustinTX” consciousness but I can listen selectively and find the very key points of each pose. You are very knowledgeable and kind!
I really wish I had found these videos back in 2013 and started my home yoga trip with your excellent instruction. Alas, better late than never, eh. Thank you!
Thank you Adriane!
This will help me in my next class and hopefully beyond with how to push myself to get even more out of this pose.
Thanks! It feels great now!
great video - I've done Yoga for over 50 years on and off, mostly on in some form or other, and taught it. I like her very calm approach and how she encourages taking this slowly. Hope I can find the blog with more about benefits
Just started learning basic yoga poses watched a few of your videos very helpful thank you very much.
Hi Adriene, This yoga is really useful. Thank you so much. 👍
Hah! Yes, another way to interpret "Find what feels good!" ;-) xo
do one for the wheel pose too ! i got into yoga because of the 30-day yoga revolution and i find myself always coming back for more :)
Love this!
FAVOURITE POSE TO DATE: FEELS SO GOOD. I did feel activation in my quads though.
I don't know if that was from trying to focus on the inner part of my feet when lifting the hips up.
omg you made me laugh so hard in that pose, i almost fell over!
Hi Adriene I loooove yOU! silly me the bridge pose great lol
Great run down. Thank you!
Lots of Love!
U r gr8! Thanks!
You're favorite..? My favorite! *YES*
Awesome ❤
Thank you for this great lesson, maybe you could show us the foundations of wheel pose. Adriene you're awesome, keep up the good work
Day 172 (part 2!) of the current run. This is the longest I've held Bridge in one go, dang! For anyone skimming the comments wondering where other variations can be, the first half of the Shoulder Stand foundations video does some bridge work, including a couple variations that aren't on this one.
I'm loving the outtakes at the end of these - lowkey would love to see them in modern videos.
The bridge pose gives me a good burn when i lift up my back.
Excellent video
Nice presentation
Hi Adriene! Thank you for all you bring to the world and for inspiring us all! I would love a foundations class in wheel pose too if that's a possibility. Backbends were one of my favorite things to do as a kid, and I would love to see if I could work towards that again (maybe not, but I'd like to try!). Thanks and much love to you amazing human! xo
Agreed!
Let’s learn bridge 😍 Thank you so much Adriene, namaste 🙏🏻
This was soo hard :)
Love the song from the intro. Is that Sharkey Graves? What song? Thanks
I am going to try this exercise because I have upper to mid back back and I think it's due to poor posture.
Cool
I love the little tip you gave about foot placement at the end of your finger tips! Do you have a tip for the Warrior Pose like that? I always feel like maybe my feet aren't far enough apart, but if I try to increase it I lose my balance. I really don't know what the proper foot placement for Warrior is, but in all the pictures it looks like they're practically doing the splits! Which I am able to do, for that matter, but I am just confused on proper foot placement.
That was so helpful, thank you so much! I do have onw question : Which poses would you recommend to transition to bridge pose ?
Hi Adriene, do you have a session on your channel specifically for anterior pelvic tilt? Thank you for your brilliant lessons. I just started last week.
Please please do wheel pose!! I'm struggling massively.
Ok, I always squeeze my glutes. I tried not to and it's very hard when pressing up hip points. I found it easier when my hands were interlaced under me to not squeeze.
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Can it could be done in cervical pain also
good
Is this a good pose for Sciatica pain ? I heard it somewhere.
Wow, this BURNED 🔥 Felt it in my booty!
In bridge pose, when I relax the glutes I feel a little pressure on my lower back. How do I counter this?
Will it help reducing backpain?
lazy for 3 days, then rock climbing one day, then lazy another day, and now getting back into daily yoga. been finding it hard to stay disciplined in the last few days
bridge pose often triggers a bad headache and some nausea for me (as do other poses which are a bit intense in the shoulders area). Any suggestions on how to avoid that or alternatives to bridge that may bring similar benefits with a lower likelihood of triggering headaches?
This pose hurts my lower back and I can't seem to feel what bridge pose is supposed to make me feel. Any tips?
how long should one be in this pose? like, a minute?
I would so love to do the crab again which idid as a child but I can't lift my head - other than practicing the bridge what should I do?
What's wrong with tightening the glutes?
Hi, I have a question. If I am not supposed to squeeze my butt, where does the strength come from? From the feet?
hello ! i do have a question, when i am extending into the bridge pose i can feel pressure building on my right knee. i dont have any sort of injury or anything and i am fairly new to yoga in general. is this normal for beginners? and if so, is there any streches i could do to help loosen up my knees?(im not sure if thats even a thing but if there is any pointers you have id behappy to hear)
thank you for these videos, your instructions are great and i really enjoy all the breathing reminders as well :)
Hi! Have you solved this "problem"? I am a beginner and while trying the bridge pose I feel pressure on both of my knees and I can't lift up much... I was looking at the comments below the video for suggestions :)
@@mariacristina1646 Hi, I am a yoga teacher. I know this is an old comment, but for anyone else experiencing this problem, I'm guessing the pain is from tight quads, particularly the rectus femoris, which crosses the hip joint and the knee joint, so is being doubly stretched here. When you practice bridge pose, don't let your knee go farther forward than your ankle (avoid the deeper version shown in this video if you're experiencing pain). Focus on proper alignment - knees pointing straight up, feet flat - rather than lifting your hips to their maximum height. You could also try a more restorative version of bridge - by placing blocks under your hips so you can relax into this pose and get a stretch without pain.
What does it mean if my knee pains while doing this pose?
I find it hard to elongate the lower back. Every time I try to send my tailbone up my lower back feels cramped. Is there anything I can do about that? Am I doing it wrong?
It's helpful for ladies? Does this mean it helps decrease menstrual cramp pain??
how do i get rid of the pinch in the back of the leg when i do the bridge
I can’t touch my heels with my finger tips. Is that okay?
Is it normal that my knees hurt when I do the bridge?
I came for the bridge pose. Stayed for the can of Charles Chips. :)
Hey Jolyne Cujoh did that
Omg I haven’t seen a can of Charles chips since I was a little kid
when I do this pose I am feeling some pain in my knees. I don't know what I'm doing wrong, my heels are at the edge of my fingers and hip width apart. please help!
Hey, I also feel pain in my knees doing this posture! Would love to know why or if I'm doing something wrong! I've had issues with my knees in the past so I'm thinking this must be a part of the problem.
Try NOT to draw your heels as close to your bottoms as Adriene is recommending... play with the distance. This should be an easy accessible, yummie upper backbend.
Helped along with playing with distance of feet as Aniko is suggesting. Thanks to both of you.
Tight quads! They pull on your knees as your hips go through extension. Rolling them with a foam roller helps. Also quad stretches (while keeping a neutral spine) :)
Thanks for asking this & for all the tips. I started to dread this pose, due to the intense discomfort it was causing in my knees. I will try your suggestions out & fingers (knees?) cross I will dread no more.
Adriene, I was wondering, I've been watching many of your videos and was curious to know, what is the purpose of doing everything calmly and mindfully? Is the purpose to have our body naturally relax? I'm a scientist so I guess I am curious from a real biological perspective if you have one. Thanks for the videos. :)
The purpose is that yoga itself is an act of mindfulness, whether we are talking about asana- the poses, or in the discplines and way of living through yoga. In breathing, eating, sitting, moving, we try to do so mindfully. It helps us to focus on the present moment itself. Sure there's a hell load of science and research to back it up, but it's not really about science, it's about checking in with ourselves in the most subtle ways- which is difficult to do if we're thrashing about running from one thing to the next.
Hi everyone, hi Adriene, I'm a beginner. Is it wrong/dangerous to keep the feet farther from the sit bones? If I keep the heels where my fingertips land I can't lift up much, because I feel a lot of pressure on my knees. On the contrary, the farther I keep my heels the easiest is for me to lift up...
Hi! I'm really not an expert on this but you might have the same thing as I do: short arms. If your arms are a bit shorter than (proportionally) "normal people", then some poses can be a bit challenging. With this posture, I just decided to find what feels good ;) and keep the feet an inch or two away from my fingertips.
@@annitan4818 Thank you very much for your answer!
@@mariacristina1646 You're very welcome! :)
Deceptively hard to make this one
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adriene said stay soft so my toddler on cue hopped on top of me 😝
you are a treasure
Wow. That was deep. Thank you so much. Deep knees stretch an front g-spot, womb, lower tummy bellow the belly button, the whole of that area from the pubic bone up to my belly button. Great. Needed that stretch a lot. Thank you sis.
11.19.22☥
She is gud
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Lol
ok so, going “deeper” doesn’t mean like to lift your shoulders and bring your head off the mat and arch your back with your hands placed by your head to a point where you are looking upside down...? thats not a “bridge” pose.. more like an “arched bridge” pose? haha
I really love Adriene's videos but why, oh why must you be so weird about stuff concerning our genitalia? When you first said that it's "very therapeutic for the women" I honestly wasn't sure if you meant period pain or something else. Then, in the outtake (9:40) you slip out "lady problems", and now I'm like... 85 % certain that you meant menstrual pain, but still kinda confused... Damn, lady, your videos are so lovely, I just wish you treated our natural body functions just like you treat breathing or stretching muscles: Use their real names!
🙄
She has a muscle imbalance in her legs
ZnXii explain