How to Do the Bridge Pose

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 must extend your arms and lift your middle section.

The key in this pose is to be able to execute it and hold it for at least 10 seconds in complete balance. Then you can repeat it or transition to another pose you would like.

Bridge Pose 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, and help you feel relaxed.
  • Will help you open your chest, heart, and hip flexors.
  • Will Strengthen your back, hips, glutes, legs, calves, and ankles.
  • It will stimulate your organs such as the stomach, lungs, and thyroid.
  • Will calm your entire body
  • Will kiss away your stress
  • Will help you fight depression
  • Will rejuvenate your legs making them feel like new

To enhance the benefits keep in mind that plenty of water and a daily dose of superfood portions will help you achieve your personal goals faster.

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 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.
  •  Slowly adjust your body to your initial position and begin your transition onto a new pose if desired.


  • 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 squeezing a block between them.
  • Make sure you do your Yoga poses on a flat surface and use your mat to help you get a stronger pose.

Frequently Asked Questions

Does the bridge pose reduce belly fat?
This pose can help you reduce your belly fat, as long as you execute it regularly. It will help you because it keeps your muscles strong and contracted.

How long should you hold the bridge pose?
You can hold for 10 seconds and go for a minute. You can also do 3 sets of 20 seconds if you would like to challenge yourself.

Is the Bridge pose good for lower back pain?
This pose can help you relieve your lower back pain by activating your core muscles, hips, back, and leg muscles to support your body while you execute the pose.

Who should not do bridge pose?
If you have undergone spinal, neck, or shoulder surgery please avoid this pose and find which yoga pose is safe for you. You should consult your doctor.

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