Week two of August is another prep week. For the next seven days we’ll be moving on to the hips and legs in bridge pose – laying the foundation for a transition into our pose of the month, shoulderstand.
Common Misalignment: In most of us the outer thigh and glute overpower the inner thigh, causing the knees to splay out to the side. Tight hip flexors restrict spinal extension and prevent the lengthening of the low back.
The Fix: Plant your feet on the mat, hips-distance apart. If possible try and place them underneath the knees (your finger tips should graze the backs of your heels). Press through the feet as you lift your hips. Actively engage the inner thigh to prevent your knees from rolling outwards (they should remain roughly hips-distance apart). Lengthen the tail bone away to avoid dumping into the low back.
If tightness is a real issue props can work wonders to make this pose more accessible. Grip a block between the inner thighs to prevent legs splaying open. If finding spinal extension is an issue place both feet on blocks – the extra height will instantly provide more space to lengthen the tail bone away.