The Bridge Pose in Yoga

Bridge Pose

A beautiful pose that also can provide you many benefits, will make you feel great, and will center your body while you work your muscles. It is a beginner backbend and can be offered as an alternative to the famous wheel pose where you have to extend your arms and lift your middle section.

This pose has so many benefits:

  • Will give you a great stretch on your chest, neck, shoulders, and spine.
  • Will help you improve digestion.
  • It Will help you relieve stress, will help you feel relaxed.
  • Will help you open your chest, heart, and hip flexors.
  • Will Strengthen your back, glutes, legs, and ankles.

Bridge Pose Step by Step

Bridge Pose Step by Step

  • Lie on your back with your knees bent and pointing straight up, with your feet close to your butt. Your feet should be parallel to each other and the same distance apart as your knees.
  • Press down with your feet to help lift your hips up off the ground. Your feet, arms, shoulders, and head should remain on the ground.
  • You could stay here, leaving your arms relaxed, or if you want to go one step further, clasp your hands underneath your back, interlacing your fingers. Use the leverage this gives you to lift a little higher.
  • Stay and breathe in this pose. Focus on expanding the chest as you inhale, and scooping in your belly as you exhale.
  • To release the pose, unclasp your hands and simply lower your hips to the mat.


  • Make sure your knees are together to help you lift your hips better.
  • Keep your arms straight to help you keep a better balance.
  • Keep your feet flat on the floor.
  • Try to keep your bridge pose for 10 seconds as a personal challenge.
  • Only lift to a point where your lower back remains relaxed.
  • Your knees may want to drift away from each other, keep them over your feet by rotating your thighs inward just a little or squeeze a block between them.

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