Pushing up into a bridge (yoga wheel)

[Jim Pickles]

People often find it difficult to get going on this, unless they already have quite a lot of flexibility and strength. When I try to teach it to my students, I have been finding it difficult to explain exactly what to do, except there is a rapid 1-2-3 of lifting hips, lifting shoulders, and pushing up. But a bit more thought and looking at videos suggests the solution. We know we are are very strong when straightening our arms and legs (straightening the knees and elbows). We are much less strong when pushing the arms and legs behind the body, at least when doing it by more than a small amount.

For my explanation, see the attached diagram.

The starting position (1) is with knees and elbows bent up. I hope you can understand my crudely-drawn stick figure. The knees are supported a (fairly) fixed distance from the floor by the lower leg, and the hands are supported by the floor. The dotted line connects these two points of support.

2. The next stage is to lift the hips. This is fairly easy. They may go just above the dotted line.

3. The next stage is to lift the shoulders by using the arms. This is much more difficult, because we are weak doing this. BUT to go to the next stage, the shoulders and hips must be lifted to above the dotted line. This is the stage at which people often get stuck through lack of strength and flexibility.

4. When the body is bowed above the dotted line, which connects the two points of support, then it can relatively easily be bowed up further by straightening the arms and legs (a strong action). I suggest it is best to push with the arms first, because the legs are much stronger than the arms, and if the legs are pushed first, the arms will collapse.

5. Now the body is strongly bowed upwards, and a the backbend can be further increased by straightening both arms and legs, which is relatively easy.

Jim.

 

[SiW]

This is excellent am Jim, thank you. I get stuck about stage 2. So your suggestion, then, is to focus on pushing the arms first and then the legs. Should my weight be over arms, legs or 50:50? Or does weight distribution alter at the various stages? I’ll try this tomorrow, thanks again. 

[Kit_L]

This process is made much easier by elevating the feet on something solid and un-moving—about 150–450mm (six to eighteen inches). 

[Jim Pickles]

@Kit_L Actually, for me, I find that makes it more difficult. And the diagram explains why - the shoulders have to go further to raise the body above the dotted line if the feet are higher. On the other hand, I find it much easier if the upper body is raised (e.g. if it is done on sloping ground with the head higher than the feet). I presume then that it needs less strength in the shoulders. Maybe which is easier, depends on one's personal pattern of strength - you (and probably many of your students) are likely to be much stronger in the upper body than I am.

About the "in-moving" - I guess you mean the feet closer in under the body. I get them as close to the hips as they will go, anyway. Do you have a picture of your best starting position?

[Jim Pickles]

@SiW - re distribution of weight - I cant say. The centre of gravity of the body is around the pelvis, so most of the weight will be on the parts of the body nearest the pelvis, which I presume are the feet. On the other hand, you will feel the arms and shoulders working hard at stage 2->3, because they are the weakest link. Yes, at that stage you should be focussing on the arms and shoulders.

One thing I suggest, is resting on the head after the initial lift with the arms, which will give you enough energy to lift with the arms to the next stage.

[Kit_L]

Dear @Jim Pickles: I meant "un-moving", Corrected.

If you have sufficient upper body strength, the version I suggest can be easier. It is also dependent on proportion. It is also dependent on where the student bends in the spine most easily: if in the lumbar spine, then the feet on floor version can be easier – but if in the middle and upper back, then the feet-higher version can be easier. Both must be tried. It is impossible to know this if only considering the position theoretically.

And we always transition via resting on the head, as you suggest. See p. 239, both editions, S&F. 

In the case of our student, whose thread we are commenting on here, may I suggest that she try both versions – feet on the floor versus feet on a strong support, and report back please.