Child's pose and bridge pose questions

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Gabrielle (The Hot Yoga Doctor)
Forum Owner

March 6, 2008 at 5:12 pm

Post count: 3048

#989

Hi Gabrielle,

I have two, possibly related, “why and what can I do about it” questions.

1. In Child’s Pose, why can’t my heels and bottom make contact at the same time as my forehead and the mat? There is always a gap unless I rely tighten my core and push back with arms.

2. In Bridge Pose, I’m instructed to not tighten my bottom, but use my feet to push myself up. I can hardly do so unless I really tighten my glutes!

Thanks very much,
Johnny88
Posted by johnny88 on 01/28 at 11:26 AM

Hello Johnny

1. I have a suggestion to open up your hips more and relax yourself deeper into the stretch. Occasionally try opening your knees wide keeping your toes together and do your modified child’s pose (chest between your knees). The way you suggest works but is a little active for a relaxation pose!!! So perhaps alternate your poses to get your outcomes.

2. tightening your bottom is the advanced distinction of this pose. Without tightening your butt you have to engage your thighs a lot more in order to lift the hips. It is a question of strength and stamina.

Cheers
Gabrielle 🙂

Restored Content
Participant

March 6, 2008 at 5:12 pm

Post count: 134

#2785

Posted by Jared

I have trouble with this pose due to a lack of flexible wrists. Although with help I can get into the pose and hold it for a long period of time. As a matter of overall strength I can do a number of inversions and balancing poses like crow but the bridge is a challenge.

Any suggestions?

Gabrielle (The Hot Yoga Doctor)
Forum Owner

March 6, 2008 at 5:13 pm

Post count: 3048

#2786

Hi Jared

Is your problem only to do with your wrists? Are you saying that at the moment you need someone to help you with lifting the hips up?

If you can give more detail, that would be very helpful for me.

Kind regards
Gabrielle 🙂

Restored Content
Participant

March 6, 2008 at 5:14 pm

Post count: 134

#2787

Posted by johnny88

Hi Gabrielle,

Regarding Child’s Pose, I tried your suggestion about opening the knees wide and toes touching; however, it’s still challenging to make the contacts – I’m about an inch away from completing the pose. Is this because my hips are too tight; if so, how do I open them up? Any further suggestions would be greatly appreciated.

Thanks,
Johnny88

Gabrielle (The Hot Yoga Doctor)
Forum Owner

March 6, 2008 at 5:14 pm

Post count: 3048

#2788

Hello Johnny

Getting to know some yin yoga poses would be ideal for you. Even if you don’t go to a specific class, you can do a couple of hip openers right after your Hot Yoga or Bikram class when you are already thoroughly warmed up and your muscles are tired, ultra-receptive and less resistant.

Try pigeon or square pose. Try borrowing or buying a book. Or do an online search. I searched for you just then and there is plenty available.

Try holding the one position for at least a couple of minutes on each side: when you hold a poses for over 20 seconds the stretch receptors respond by allowing the body to open, the longer the hold the better it is as your body recognizes the safety in the stretch.

Thanks
Gabrielle 🙂
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