Stabilizing the Pelvis and Core
Bridge Pose
At the center of our body lies the "pelvis".
The pelvis acts as a foundation that connects the upper and lower body.
When your posture easily collapses,
when you feel tired easily,
or when your breathing becomes shallow,
instability around the pelvis and core may be involved in the background.
In yoga,
rather than "hardening with force,"
we value the sensation of stabilizing from within along with our breath.
For such times, we recommend
the "Bridge Pose."
Bridge Pose is one of the basic yoga poses that stabilizes posture
while gently supporting the area around the pelvis and the core.
What is Bridge Pose?
Bridge Pose is a pose where you lie on your back with your knees bent,
and lift your pelvis while pushing the floor with the soles of your feet.
Although it is a simple movement,
the pelvis
the core
the buttocks
the inner thighs
the spine
the soles of the feet
and other parts of the body are all gently linked together.
In Bridge Pose specifically,
the sensation of the "inner thighs" is very important.
By gently pressing the floor with the base of your big toes,
it becomes easier to naturally engage your inner thighs.
Because the inner thighs are connected to the pelvic floor muscles and abdominal muscle groups,
it becomes harder for the knees to splay outward,
and the center of the body becomes easier to stabilize.
In yoga,
we do not rely solely on large, external forces to support ourselves,
but rather value the sensation of
gently connecting from within the body.
What is especially important is
not "where to exert effort," but
the sensation of the entire body supporting itself.
There is no need to lift high.
It is fine if it only lifts a little.
While feeling the floor with the soles of your feet,
in rhythm with your breathing,
slowly support your body.
"Supporting the pelvis and core from within"
In Bridge Pose,
the deep muscles around the pelvis and core naturally begin to work.
In particular,
the lower abdomen
the pelvic floor muscle group
the buttocks
the back of the thighs
and other muscles that support the inside of the body gently connect.
What is important here
is not "to harden."
If you clench your buttocks too tightly,
your knees may easily splay outward,
which can place a burden on your lower back.
In yoga,
rather than "hardening,"
we value the sensation of "supporting while tightening."
In particular,
by gently tightening the lower abdomen
and continuing to breathe while maintaining abdominal pressure,
it becomes easier to reduce the burden on the lower back.
Bridge pose is a pose that
gently awakens the deeper parts of the body.
Moving the spine carefully, one vertebra at a time
In bridge pose,
there is no need to lift your body with force.
Think of your spine
like a sticker that you peel off and reapply.
One by one,
move it slowly and carefully.
By moving the spine carefully,
your awareness of your body increases,
and your breathing naturally becomes deeper.
And,
it is also important to feel the 'afterglow' once you have moved.
In yoga,
rather than 'how high you lifted',
'how carefully you were able to feel it'
is what we value.
Cultivating the sensation of support from the soles of the feet
In bridge pose,
the sensation of pressing the floor with the soles of your feet is also very important.
In particular,
the base of the big toe
the base of the little toe
the heel
By performing the pose while feeling the floor evenly with these points,
your body's support becomes easier to stabilize.
If your knees tend to open outward,
it is also important to be mindful of gently engaging your inner thighs.
In yoga,
we do not just 'try hard with the upper body',
but value aligning ourselves starting from our feet.
When you can firmly feel the floor with the soles of your feet,
your pelvis and core become easier to stabilize,
and your breathing also becomes easier to deepen.
This is connected to the Eastern concept of body awareness known as
“Jokyo-Kojitsu” (upper body relaxed, lower body grounded).
as well.
To protect your neck and lower back
In the bridge pose,
it is also important not to put too much strain on your neck and lower back.
In particular,
tucking your chin in slightly
lowering your shoulders
keeping your neck long
will help
stabilize the area around your neck.
Also,
it is important not to move your head from side to side while in the pose.
If your lower back arches too much,
do not force it to lift high,
and try performing it while gently engaging your lower abdomen.
Practicing within a range where you can breathe comfortably
is the first step toward conditioning your body.
Conclusion
The pelvis and core are
important foundations that support your posture, breathing, and mind.
That is why,
little by little every day,
let's cultivate the sensation of supporting the body with peace of mind.
It is okay not to push yourself too hard.
First,
while feeling the floor with the soles of your feet,
try supporting your body along with your breath.
Those small, consistent efforts
will lead to the stability of your body and mind.
Related Content
For those who want to try moving their pelvis and core in practice.
In the "Home Yoga Practice Magazine",
we have compiled practical content for improving your breathing and posture.
▶ Bridge Pose | Home Yoga Practice Edition
For more details, please see the "Home Yoga Practice Magazine".