Part XVI · Yoga poses
Bridge
On your back, lift the hips into a straight line from knees to shoulders. Active glute and hip-extension work.
Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for it
Part IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Swim workoutsPart XI
Swim drillsPart XII
Cycling workoutsPart XIII
Kettlebell routinesPart XIV
Kettlebell exercisesPart XV
Yoga routinesPart XVI
Yoga posesPart XVI · Yoga poses
On your back, lift the hips into a straight line from knees to shoulders. Active glute and hip-extension work.
On your back, knees bent, heels close enough that your fingertips almost brush them.
Press your lower back into the floor first, then drive through your heels and squeeze your glutes to lift your hips into a straight line from knees to shoulders. Knees track over your feet rather than splaying out.
You should feel your glutes. Hamstrings cramping means your heels are too far out — walk them in. A busy lower back means you lifted before you flattened it.
Demonstration coming soon