Developing the 'Low Bridge'

So this here is a quick look into how to develop your ‘low bridge’. This is a great movement to aid your bridge practice. Unlike most backbends which usually demand a deep compression of the lumbar spine (lower back) this movement allows the practitioner to begin accessing bridging without the need of extreme degree of flexibility but through a more coordinative and feedback orientated process.

Prerequisites: ‘Cat position’, ‘Half Bridge Rotations’

Step 1. Rolling

  • Roll to the left and right looking forward at the hands in front of you.

Note: Feel the ground and point of contacts beneath you, roll until you feel comfortable (You have a good rhythm, flow and orientation) with the movement

Step 2. Low bridge/‘Volta por cima’ position

  • From lying ‘Supine’ (flat on your back) bring the feet flat to the floor

  • Bring the hands beside the head, push the floor away (towards your feet) until you are in a seated position on your heels

  • Press the ‘Occipitals’ (back of the head) down raising the shoulders of the ground

  • Grab your ankles with you hands, squeeze ‘Glutes’ (bum) and try to bring your knees towards each other

  • Let go of the ankles and lift the arms up above, pressing the ‘Occipitals’ down on the ground

Note: Repeat this a couple of times until yo are comfortable remaining in the position. Familiarise yourself with the ‘entry’ into the movement the shift of weight from the arms to the feet - This is key

Step 3. Cat to ‘Low Bridge’

  • From the Cat position cross the right over left leg

  • Keep looking at the left hand on the ground ensuring that the crease of the left elbow is pointing forward

  • Swivel the hips to meet the ceiling while shifting your weight toward the feet but continue to look toward the left hand on the ground

  • Place the ‘Occipitals’ (Back of the head) to the floor as you arrive in the ‘volta por cima’ position

  • Press the ‘Occipitals’ down and rotate through the torso stretching out the right arm in front to come out of the ‘Low bridge’ position back into ‘Cat’

Feedback points: Hands, Balls of the feet and ‘Occipitals’

Key notes:

  1. Keep looking at the hand on the ground as you rotate into the 'low bridge’, this is going to ensure the the external rotation of the shoulder helping you to transition from ‘Cat’ to the ‘low bridge’

  2. If you find exiting the movement difficult, Roll out of it in order to understand the movements orientation.

Baris Yazarlow bridge, bridges, backbends