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3 common mistakes you are commiting while doing the bridge pose

Published on:5 August 2021, 15:00pm IST
The bridge pose offers a range of benefits, but only if done properly. Here are a few things you must avoid in order to get maximum benefit
Geetika Sachdev
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exercises for toned thighs
Perform the bridge pose properly to get all the benefits. Shutterstock
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Fitness has become an integral part of our lives, more so post the pandemic. The spotlight on physical and mental health is a step in the right direction, especially after a global health crisis threw our lives off track. Now, when it comes to exercising, there are certain workouts that are an integral part of our routines. One of them is the bridge pose, which has a range of benefits. It doesn’t just stretch the neck, chest and spine, but also calms the brain and reduces stress. At the same time, it also improves digestion, and relieves menstrual discomfort

But how can you enjoy these benefits, if you don’t perform the pose correctly? Yes ladies, it is essential you stay wary of these mistakes, because what’s the point otherwise. 

Are you ready to find out about the mistakes? Let’s go!

1. Knees not in line with hips

This is one of the most common mistakes that come with doing the bridge pose. Make sure you remember that knees must be over the ankles, hip distance and point straight out in front. That’s the right way to position them! 

Also, read: Follow Malaika Arora’s lead and get a flat belly with this bridge pose variation

2. Toes out to the side

More often than not, most people who perform the bridge pose believe that toes must be out to the side. But that’s wrong! Your toes must point straight out to the front, and your heels should be straight back. 

bridge pose mistakes
Bridge pose aka Setu Bandhasana will help you re-energize the lower half of your body which is considered to be the stiffest of all. . So perform it correctly. Image courtesy: Shutterstock
3. Chest is lifted

This is again a mistake that’s so common that people have it a part of the bridge pose. Ladies, stop doing it right away! It is only your hips that must be lifted, so that your core is engaged. That’s exactly why your abdominal area is going to get toned! Now, doesn’t that sound right?

Also, read: Tired of trying weight loss hacks? Trust these 10 yoga poses for faster weight loss

Here’s how you must do the bridge pose
  1. Lie on the floor, and if necessary, you could have a thickly folded blanket under your shoulders to protect your neck.
  2. Bend your knees and have your feet on the floor.  
  3. Exhale and while pressing your feet and arms actively into the floor, push your tailbone upward toward the pubis. Keep your buttocks firm, and lift your buttocks off the floor.
    4. Keep your thighs and inner feet parallel. 
  4. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
  5. Lift your buttocks until the thighs are about parallel to the floor.
  6. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees.
  7. Keep your outer arms firm, and broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso.
  8. Stay in the pose anywhere from 30 seconds to 1 minute.

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.