Have you ever found yourself confused by the instructions in a yoga or Pilates class—especially when it comes to Bridge? And what about that term "spinal articulation"—what does it really mean, and why is it so important?
While both yoga's Bridge Pose and Pilates’ Bridge Exercise may share a name, their approaches to spinal alignment and the focus of the movement differ significantly. In this article, we'll delve into these distinctions, shedding light on how each practice cultivates strength and flexibility in unique ways.
SPINAL ALIGNMENT
Spinal alignment in Yoga Bridge. Compare with Pilates Bridge below.
YOGA BRIDGE (Setu Bandhasana):
In yoga, the Bridge involves lifting the pelvis and chest off the mat as a unit, rather than articulating the spine.
The back creates a gentle arch, with a focus on stretching the front of the body (chest, thoracic spine, hip flexors, and abdomen) and opening the chest.
The alignment is static and more about creating a stretch across the front body while strengthening the legs and lower back.
Focus: Lengthens and stretches the chest and thoracic spine, shoulders, and front body, promoting a deep opening in the heart and chest area.
Spinal alignment in Pilates Bridge
PILATES BRIDGE:
In Pilates, the Bridge is a movement which emphasises spinal articulation.
You begin by lying supine, pressing into your feet, and sequentially lifting the spine off the mat vertebra by vertebra.
The motion starts at the pelvis, gradually rolling up through the lumbar spine, into the thoracic spine, and finishing at the upper back, creating a fluid, controlled movement.
On the descent, you roll down in reverse, again articulating each part of the spine. This articulation improves mobility and encourages precise core and pelvic control.
Focus: Encourages mobility in the lumbar and thoracic spine while strengthening the glutes, hamstrings, and stabilising the core.
Video demonstrating the correct spinal alignment in Pilates Bridge
A DIFFERENT FOCUS
YOGA BRIDGE FOCUS
Spine and chest stretch: Opens the chest and stretches the thoracic spine, promoting better posture and a deeper breath.
Front body stretch: Stretches the hip flexors, abdomen, and shoulders.
Strength: Activates the glutes, hamstrings, and lower back to hold the pose.
Grounding and breath: Involves holding the pose, focusing on breathwork, and finding stability through the feet and shoulders.
In yoga, Bridge is a restorative pose that emphasises spinal extension and chest opening, which contrasts with the dynamic spinal movement of Pilates.
PILATES BRIDGE FOCUS
Spinal mobility: Each vertebra moves independently, promoting flexibility and mobility in the spine.
Core and pelvic stability: Engaging the deep abdominals and pelvic floor to control the movement.
Glute and hamstring strengthening: Strong engagement of the posterior chain muscles (glutes and hamstrings).
Precision and control: The exercise is performed with a focus on alignment, coordination, and breath.
The goal in Pilates is to create a dynamic movement that improves both strength and spinal mobility, enhancing functional movement patterns and core stability.
KEY DIFFERENCES
YOGA Bridge: Focuses on a static spinal stretch, especially in the chest and thoracic spine, with the front body opening and a grounding, meditative approach.
PILATES Bridge: Focuses on spinal articulation, core engagement, and strengthening the posterior chain, with a controlled, dynamic movement.
These differences reflect Pilates' focus on mobility and control versus yoga’s emphasis on flexibility and mindfulness.
WHEN TO DO WHICH?
Choosing between Pilates Bridge and Yoga Bridge depends on your goals, the focus of your practice, and your current physical condition.
Different versions of Bridge pose, Iyengar Yoga style. The emphasis on thoracic extension ("chest opening") is clearly seen.
When to Do Yoga Bridge
STRETCHING & RELAXATION: If you're looking to stretch the front of your body (chest, hip flexors) while strengthening the back, Yoga Bridge is beneficial.
Emphasising BREATH & MINDFULNESS: Yoga Bridge encourages a connection with your breath and promotes mindfulness, making it ideal if you want to cultivate a meditative practice.
Opening the HEART SPACE: If you're seeking to open your heart and shoulders, Yoga Bridge is a great choice. It encourages an expansive posture that can help with emotional release.
As PART OF A FLOW or Sequence: Incorporate Bridge after warm-ups, mid-sequence for backbends, after standing poses, as a counterpose to forward bends, or towards the end of your practice to maximise its benefits and flow within your yoga sequence.
When To Do Pilates Bridge
STRENTHENING Core and Glutes: If your goal is to build strength in your glutes, hamstrings, and core, the Pilates Bridge is more effective. It emphasises muscle engagement and control.
Focus on ALIGNMENT and STABILITY: Pilates Bridge typically focuses on maintaining neutral spine alignment and pelvic stability. It’s great if you're looking to enhance your body awareness and stabilise your core.
REHABILITATION or INJURY PREVENTION: If you're recovering from an injury or looking to prevent future injuries, Pilates exercises often emphasise controlled movement, making it safer for rehabilitation.
Integrating with Other Pilates Exercises: If you’re incorporating this into a Pilates routine, it can serve as a foundation for more advanced movements that require core engagement.
Choose Yoga Bridge for stretching, mindfulness, and emotional release.
Choose Pilates Bridge for strength, stability, and alignment.
By understanding these differences, you can decide which bridge best serves your needs at any given time in your practice.
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