It mobilizes the pelvic joints, relieves pressure on the lower back, and makes your body feel as light as a feather.
This CANTIENICA® mini-workout is invigorating. It improves the mobility of your pelvic joints, relieves pressure on your lower back, and makes your pelvis more flexible. The muscles of the pelvis, legs, and lower back are gently and safely strengthened.
This targeted sequence combines gentle mobilization with powerful centering. Deep within your pelvic floor, at the junction of your hips and torso, lies the source of your stability and vitality. Every small movement—whether with the “Eingrammbein,” the small bridge, or the large bridge—activates the inner muscular qualities that support you in your daily life: clear, upright, and present. Take a moment now to immerse yourself in the lightness of your center—and feel how strength awakens through movement.
Default Position
Lie on your back, bend your knees, and place your feet hip-width apart and as close to your body as possible so that all the muscles in your thighs work evenly. Your feet should form a gentle V shape. Your kneecaps should be facing the ceiling.
Cross your hands, stretch your arms toward the ceiling, and extend the palms of your hands toward the ceiling. Lower your upper arms until they rest on the mat, and hold them there while lowering your arms beside your head. Powerfully rotate your upper arm muscles outward. Keep your back relaxed on the floor, and your ribs relaxed as well.
Support leg
Preparation for the small bridge: In your mind, draw a line from the back of your knee to your ischial tuberosity and from the back of your knee to your heel—like the seam of a sock. Start with the right leg, then the left. Now lift your right leg just a gram off the floor, then lower it. Lift your left leg just a gram, then lower it. Repeat 5 times on each side. The easier it is to lift your legs, the more precisely your innermost pelvic floor layer is working.
Small Bridge
Bend your knees, keep your feet hip-width apart and as close to your body as possible, and gently lower your sitting bones toward the floor. Use your sitting bones to “turn” a few times to mobilize the pelvic joints—the left sitting bone turns to the right, the right to the left. Rotate the thigh muscles outward from the groin, release, rotate outward—a subtle pulse arises in the sitting bones; rotate outward, release, while simultaneously gently extending the pubic bone and tailbone between the knees and lifting the pelvis off the floor, rotate the thigh muscles outward, rotate outward; one or two lumbar vertebrae lift off the floor; the abdomen is stretched and completely relaxed. Continue pulsing with the thighs, 30 times.
Slowly lower your back, relax. Hold this position for the full bridge.
Photos: Beat Brechbühl, Lucerne ©CANTIENICA AG
Big Bridge
Pull your heels even closer to your body and relax the insides of your thighs. On the right leg, “trace” the seam of your sock from the back of your knee to your ischial tuberosity, and from the back of your knee to your heel. Repeat on the left leg. Pay attention to your feet—they should form a gentle V.
Pull your knees forward forcefully, past your feet, and allow your back to lift off the floor; continue pulling your knees until your torso is in a diagonal plank position. Extend your navel toward your right knee and left shoulder, then toward your left knee and right shoulder. Repeat 3 times on each side.
Lower your back quickly, then relax.
Extra tip: Take all the weight and pressure off your legs—they’ll feel as light as a feather. If your knees start to cave in, place a balloon between them. It’s important that your legs are aligned along their natural axis: ankles, knees, and hips should be in a straight line.
