Contortion Bridge Pushups / Yoga Wheel Pushups

Bridge Pushups! If you’ve taken any of my flexibility classes you know I strive to balance flexibility and strength. Pre-req — pressing up into and familiarity with wheel/bridge. This video does NOT include a thorough breakdown of technique for this pose.

The purpose of this drill is to build strength throughout the pathway of your bridge. It also is great for warming up your bridge (although it belongs together with many other exercises–alone it is not enough).
1. Lie on your back and place your hands by your ears, fingers toward toes. Draw elbows toward each other.
2. Push your knees forward to bring your weight into the feet as you press into your hands.
3. Squeeze your butt and shift your weight toward your hands. Your first ones will be shallower than your last. You may even get very far depending on how warm you are. Depth is NOT the purpose of this exercise.
4. Shift your weight back over your feet as you lower. Touch your low back all the way down every time.
5. Option to shift shoulders from feet to hands back and forth at the end, as well as to take shapes. This really isn’t important, but it is a direction you could take it.
Thank you for:
  • Remembering to breathe while you do this
  • Incorporate appropriate warm-up activities before attempting
  • Not attempting if you are not familiar with the pose already
Let me know how it goes and tag me when you try it! If you’re looking for full workouts you can do at home, Fit4Flight is a series of 5 aerial-specific floor workouts that don’t require any special equipment. Learn more about that here!