Strengthen Your Adductors in Bridge Pose

Do you knees splay out to the edges in Bridge Pose (Setu Bandha Sarvangasana)? That is one thing I’ve noticed lots, each in myself within the earlier years of follow, and in lots of yoga college students. Is it an issue? Over time, I’m guessing it may very well be, specifically, to your knees and sacroiliac (SI) joint. There are a number of methods to treatment it. The one I’ll talk about right this moment includes inserting a Yoga Block between your knees in Bridge Pose to strengthen your adductors.

What Are the Adductors?

The adductors are the muscle mass of the inside thighs. They embrace:

• Pectineus
• Adductor longus
• Adductor brevis
• Gracilis
• Adductor magnus (the most important muscle within the group)

The adductors draw the leg towards the middle line (adduction) and internally rotate the thigh on the hip joint. This muscle group stabilizes the pelvis, serving to to stability the pelvic place throughout strolling. In addition they assist “explosive” actions, resembling leaping and operating. Whether or not we all know it or not, the adductors assist practically all our each day actions.

Once we spend a number of time sitting, each the adductors and abductors (outer thigh and hip muscle mass that transfer the leg away from the middle line) can weaken. Over time, this could destabilize the knees, resulting in knee ache and dysfunction. In my very own casual “examine” of adductor power and weak spot, I’ve discovered that strengthening the abductors has helped maintain my SI joint extra steady.

How Can You Strengthen Your Adductors in Yoga Observe?

How are you going to inform in case your adductors are weak? Do that easy inquiry: together with your toes just a little wider than hips-width aside and parallel, bend your knees about 90 levels right into a standing squat. Do your knees need to splay out to the edges? In that case, your adductors aren’t pulling their weight. Nevertheless, even when your thighs simply keep parallel, it’s nonetheless a good suggestion to strengthen your adductors, particularly if you happen to sit lots in the course of the day.

In yoga, there are many poses that stretch the adductors—suppose Trikonasana (Triangle Pose), Upavista Konasana (Extensive-Legged Seated Ahead Bend), Baddha Konasana (Sure Angle Pose)—however not a number of poses that strengthen your adductors. Squeezing a Yoga Block between your thighs in Bridge Pose is one option to defend your knees and SI joint when you’re within the pose. Training with a block may even strengthen the adductors, which can assist stabilize your knees and SI joints in the long term.

Urgent your thighs right into a Yoga Block in Bridge Pose additionally helps defend your hip joints. Once we follow Bridge, it’s frequent to push up with the glutes so as to get as a lot top as potential. This could trigger us to push into hip joints, which may trigger the femur heads to push in opposition to the perimeters of the hip sockets. Once we do that repeatedly over time, the joint’s cartilage and labrum can put on down. Within the directions under, I’ll counsel a unique manner of shifting into Bridge Pose that will help you keep away from doing this. The Yoga Block between the thighs will give further assist to hip joints as properly.

Strengthen Your Adductors with a Yoga Block

1. Lie in your again on a Yoga Mat. Have a 4-inch Yoga Block shut by.
2. Bend your knees and place the soles of your toes on the ground. Draw your knees in towards your chest and place the Yoga Block between your thighs, simply above your knees. Place your toes again onto the ground.
3. Draw your arms in near your sides. Bend your elbows in order that your forearms are vertical. Press your elbows into the ground and concurrently arch your again away from the ground. Then prolong your arms alongside your physique.
4. Now press your toes into the ground whereas urgent your thighs into the Yoga Block.
5. Lengthen your knees outward, away out of your pelvis, to provoke the raise into Bridge Pose. Then proceed that motion as you raise your again all the way in which into the pose. All through the length of the pose, keep this extension of the thighs. This may assist forestall you from pushing into your hip joints. It additionally helps maintain your legs parallel reasonably than splaying out to the edges.
6. Hold urgent your legs into the Yoga Block and prolong your knees out away out of your pelvis.
7. Maintain for five to 10 deep breaths.
8. Lengthen your arms out alongside the ground, overhead. Stretch out by your arms and lengthen your backbone as you slowly decrease your again down onto the ground.
9. Repeat two or extra occasions if you happen to like.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each printed by Rodmell Press. Her third e book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.