Advanced Yoga Poses : Yoga One Legged Bridge Pose

Advanced Yoga Poses : Yoga One Legged Bridge Pose


We’re going to begin Bridge Pose and master
it with balance challenge of extending one leg. So on your roll down, creating that C
shape, curve out, hollow the spine, navel in and release. Bring your feet; hip width
apart and just let that back melt into the mat, shoulders soft, cervical extension through
the top of the head. No arch, nice neutral position. Take that pelvis and curl up, press
through the heels and come forward, hold and breath. Now, if you can, if you can work in
your hands underneath you, relax your shoulders and extend one leg, try to keep you knee parallel
to the other knee, hold, lift up in the hips. The most common thing you’ll see happen here
is a release, a drop in the hips cause you loose integrity and strength. If you get tired,
remember its quantity, not quality, release hips back down into the mat, nice neutral
pelvis, maintain it. And come up, and if you can get your hands underneath you here and
roll shoulders together. It will tend to remind you, you got to keep your hips lifted cause
you won’t be able to put them back down on the mat. And extend one leg, neutral, slight
bend in the knee and keep it parallel to the other leg. Keep breathing the whole time and
you can alternate that. Again, maintaining an open chest, relax shoulders, relax cervical
neck and release. Maintaining neutral pelvis and then articulate and roll down back flat
into the mat. Pull your knees into the chest, and roll up. Just make sure you mastered Bridge
with both feet planted on the floor before you start adding in that balance challenge
of a One Legged Bridge.