Bridge Pose

How to

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Position your arms alongside your body with palms facing down.
2. Ensure your feet are parallel and your heels are close enough to your sitting bones that your fingertips can graze them.
3. On an inhale, press firmly through your feet and arms to lift your hips toward the ceiling, engaging your glutes and hamstrings.
4. Roll your shoulders under and interlace your fingers beneath your back, extending your arms along the floor.
5. Keep your thighs parallel and knees over your ankles, avoiding splaying them outward.
6. Direct your gaze softly at the ceiling, keeping your neck long and relaxed.
7. Hold the pose for 5-10 breaths, focusing on the expansion of your chest with each inhale.
8. To exit, release your hands and slowly lower your spine vertebra by vertebra to the floor on an exhale.

Benefits

• Strengthens the glutes, hamstrings, and back muscles.
• Stretches the chest, neck, and spine, improving flexibility.
• Helps alleviate back pain through gentle spinal extension.
• Calms the mind and reduces stress by opening the heart center.
• Stimulates the abdominal organs, aiding digestion.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher