Improve your bridge pose | wheel pose for beginners

Looking to improve your bridge pose? - In this asana breakdown, I explain the mechanics of a backend, the common types of bridge pose I see in my classes (think of wheel pose variations) and finally I guide you through a series of exercises you can try out in order to deepen your bridge pose. and enter a full backbend (also known as urdhva dhanurasana).
MY COURSES
► Build Your Backbend:
alexiakyoga.teachable.com/p/b...
► Full Body Flexibility:
alexiakyoga.teachable.com/p/t...
► Mama & Bump (Prenatal Yoga Course for All Trimesters)
alexiakyoga.teachable.com/p/p...
💕 Become an insider and join my mailing list for bi-weekly lessons, tips, and insights into yoga, ashtanga yoga, and more. Get access to exclusive discounts on programs, products, and events: view.flodesk.com/pages/6206db...
💕 Become a member of my channel to offer your support and help me to keep making videos:
/ @alexiakyoga
Timecodes
00:00​​ - Introducing Bridge pose
00:49 - Mechanics of a backbend
01:42 - Wheel pose variations
04:05 - Exercises to try
What you may need for this bridge pose tutorial:
Yoga blocks: amzn.to/3JlAq2c
Yoga bolster: amzn.to/3xlqZ0f
Yoga wheel: amzn.to/3JsFpOv
*This video is NOT sponsored. Some product links are affiliate links meaning that if you choose to use them I may earn a small commission from your purchase at no additional cost to you. Thank you so much if you choose to support my channel in this way.

[@AlexiaKYoga]

👉Check out my backbend class here: alexiakyoga.teachable.com/p/build-your-backbend

[@iamkaysandiego]

This was very thorough. Thank you for sharing 🙏🏼

[@user-sg1fo5zj8s]

very helpful, thanks a lot ❤️

[@SofiMeloni]

Thanks, Love! Very helpful and love all the purplish props!

[@AlexiaKYoga]

(sorry for late reply) happy you found it helpful! Plus yes, love all the purple props too :-)

[@MicolAndOtherAnimals]

Thank you for this video! I love backbends, so I am always trying to find good ways to get better at them!

[@AlexiaKYoga]

Micol you are very welcome! I also love Backbends and I also enjoy finding ways to help my students who don’t love them as much as I do! I hope the tips were helpful :-)

[@bassantrafik2858]

I've watched so many tutorials and by far this is my absolute fav! Very helpful and well explained thank you to the moon❤️

[@AlexiaKYoga]

Bassant thank you for the lovely comment! I do hope my tips help you deepen your Backbends :-)

[@johnkarpierz9147]

@AlexiaKYoga I'm one of those crazy wild young men that takes my shirt off in Yoga class.

[@mihailo4897]

Great and informative video!

[@lisadehner2865]

This is incredibly helpful and packed full of tips I can apply!!! Thank you so much!!! ❤

[@AlexiaKYoga]

Lisa I really hope it helped you in your backbend journey :-)

[@weepurplehaze1864]

Great vid. Liked the blocks options against the wall. Back walkover here I come...

[@alinaa641]

Amazing tips! Loved it, and I love your accent 😁

[@anthigala9286]

Wow Alexia what a great video! I have been practicing yoga (mostly vinyasa) almost every day since the beginning of the pandemic. It started as a way to move my body and now it's a way of life to connect with myself. I recently discovered your channel and your videos are really helpful 🙂 could you make a similar one for improving front splits? :)))

[@AlexiaKYoga]

Anthi I always love to hear stories of how the pandemic had a positive effect on our lives. So well done for starting and keeping up your practice! I started this KZbin channel during the second lockdown, so good to hear it’s been helpful. And yes, thanks for the great video suggestion! I’ll add it to my list :-)

[@kiramccarthyyoga4926]

This is such a great video with so many creative tips. Thank you!

[@AlexiaKYoga]

Happy you liked it :-)

[@emperorbv6214]

Thanks for your unique video Alexia🙏👍

[@AlexiaKYoga]

(Sorry for late reply) you are very welcome :-)

[@HJones-pi5bs]

Fabulous! Thank you very much. This is the best tutorial on back bends I have seen.

[@AlexiaKYoga]

Wow, thank you! I just uploaded an updated version :-)

[@glhnk.8820]

I've just discovered your channel and love it...Watchin all videos and very helpful and positivity...thank u 🌻

[@AlexiaKYoga]

Welcome to my channel then!! Happy to hear you are enjoying the content :-)

[@fayewilliams]

This was so helpful, thank you!

[@AlexiaKYoga]

Good to hear it was helpful :-)

[@francisbombus3949]

Dear Alexia, I have now watched some videos of you and I am inspired. You have a great way to impart yoga knowledge. I am looking forward to more of it. ✌🏼🙏🏼

[@AlexiaKYoga]

Francis thank you so much for your beautiful comment ❤️

[@lindaling2464]

Awesome tutorial!

[@AlexiaKYoga]

Linda happy to hear you liked it!

[@donnietucker2005]

Excellent as always!!!

[@AlexiaKYoga]

You’re too kind :-)

[@paulinelee3334]

Thanks 🎉

[@SomewhereInIndiana1816]

Really great information, thanks 👍😊

[@AlexiaKYoga]

Glad it was helpful!

[@dr.hasanhabiburrahaman1553]

Nice and helpful , many thanks Teacher !

[@AlexiaKYoga]

You are very welcome Hassan!

[@khinsoethet3930]

Thank you for this video 🙏❤

[@AlexiaKYoga]

You are very welcome :-)

[@roshmishra4954]

excellent tutorial!

[@AlexiaKYoga]

Glad you liked it!

[@carlovers7866]

Good knowledge thanks for your guidance mam

[@AlexiaKYoga]

It's my pleasure!

[@lizapaulino-knowles2688]

Thank you for this wonderful video. I've been practicing yoga for about 40 years and have always been "intimidated" to do wheel, or I do wheel, it's only for a few seconds. This video will help me understand which part of my body I need to work on to feel more comfortable and confident in practicing this backbend.

[@AlexiaKYoga]

Liza thank you for sharing your story! Wheel pose can take a lot of courage so I really do hope you are able to achieve and enjoy this pose :-)

[@LavieselonMarie]

I have to work a little bit more on my quads flexibility :) for me, a huge change in back bends was the knowledge of the necessity to tighten the glutes. I did a huge progress with this advice.

[@AlexiaKYoga]

Yes quad flexibility can help unlock backbends, hope it helps yours! Plus the tightening of the glutes is debatable in the world of yoga, but if you are noticing it help your backbends and you’re not experiencing lower back pain, then keep it up :-)

[@robertomartinez8295]

Thank you very much

[@AlexiaKYoga]

You are very welcome Roberto :-)

[@chandangowda4853]

well explained..

[@AlexiaKYoga]

Thank you for the feedback :-)

[@jayliu7786]

i love your explanation so beautiful 😍

[@AlexiaKYoga]

(sorry for late reply) thank you for the lovely feedback 🙏

[@jayliu7786]

@@AlexiaKYoga hugs and blessings 🥰

[@Crystalledstar]

😳 I MADE IT IN THE FIRST TRY ! 😂 that is insane!

[@AlexiaKYoga]

Yay!!! Well done!!!

[@varalaxmiyogachanel2677]

Thank you

[@AlexiaKYoga]

You are very welcome :-)

[@miltonborges2396]

Beautiful mount of Vênus 😍

[@AlexiaKYoga]

Thank you :-)

[@renuvinitiacooper7131]

Still trying to lift my head up in chakra asan...

[@lgp423]

Helpful video, but my problem is weak arms. I haven't got the stamina to push myself up. How can I train to get more muscle power into my arms? I've done different arm workouts but haven't seen much improvement in terms of the lifting strength.

[@tahtachannel6830]

thanks

[@AlexiaKYoga]

You are very welcome :-)

[@lisahansen6014]

I need to work on my shoulders- I had rotator cuff surgery awhile ago. Any good tips? I can get in the pose but feels like i can’t push up.

[@sait_koca]

As someone who's been doing burpees, squats, pushups and mountain climbers regulary, this really hurt my back when I even dared to perform it 😂

[@AlexiaKYoga]

💌 Discover how to practice the 5 must-know Ashtanga yoga poses. Grab my guide here -> view.flodesk.com/pages/628c76f3081c14b7b35eea59

[@varalaxmiyogachanel2677]

Thank you

[@julieprice6020]

I really enjoyed it. I’m struggling with my wrists when I try to push up I can’t go very far and it’s like the wrists don’t want to push me up

[@AlexiaKYoga]

Julie sorry to hear you’re struggling with your wrists. I’m going to film another bridge/backbend video so that will hopefully help you out :-)

[@aulydinaazzahra8509]

How can i lift my arm, i cannot push my upper body and head on the ground, its so frustrating

[@AlexiaKYoga]

I understand completely, and that is where most people struggle when learning wheel pose. I'll try to film another tutorial addressing exactly that :-)

[@jeffreybrunner8310]

"Dhanura" = Bow

[@anniechofc]

I have weak arm which was injured before. It is screwed so i am unable to push up due to lack of strength 😅

[@AlexiaKYoga]

Annie I am sorry to hear about your injury. If it's a struggle to push up into wheel pose, you could always work on chest openers with yoga blocks or a yoga wheel to still get some of the benefits :-)

[@JaceCadwallader]

I can all edgy do

[@quasi8180]

I can get my head up but cant figure out how to get my head off the floor

[@AlexiaKYoga]

That is a common place most of my students get stuck at. Consider building some strength in your arms through sun salutations and then work with the blocks at the wall. One extra thing you could try is to use a yoga strap around your elbows (to keep your elbows shoulder distance apart) and then use the yoga blocks at the wall. I’ve seen great improvements in my students who use these tips, hope it helps!

[@quasi8180]

@@AlexiaKYoga i dont really have any yoga supplies. I dont even have a mat

[@AlexiaKYoga]

@@quasi8180 you can use thick books instead of yoga blocks and a belt or a scarf instead of a yoga strap.

[@Pa_Nu]

❤🙏🙏🙏🍀🍀🍀😘😘😘

[@AlexiaKYoga]

❤️🙌🙏💪