Balancing Bridge

Benefits:
  • Hip stability
  • Body awareness
  • Improves balance
  • Injury prevention
    • Hips, knees and back
Cues:
  • Come into this pose from a back bridge 
  • Feel strongly into the four corners of the right foot
  • On an inhale lift the left leg up and out while keeping your knees at an even height
  • Engage your left foot curling your toes towards your shins
  • Continue to press strongly into the four corners of the right foot engaging the glues keeping your hips as high as possible
Common Errors:
  • Hip fall out of neutral with the side of the balancing leg dropping down
  • Foot and knee placement is either too wide or too narrow
  • Lack of awareness in the feet
  • Pelvic floor is not engaged
  • Glutes are not activated sufficiently
Modifications:
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Cautions:
  • Hips
  • Knees
  • Back
  • ​Neck
Alternative Poses:

Anatomy

Lengthening:
  • Psoas
  • Iliacus
  • Hamstrings (of the extended leg)
Strengthening:
  • Feet
  • Ankles
  • Gluts
  • Hamstrings
  • Quadriceps (of the extended leg)