How to practice Bridge Pose
- Lie on your back with knees bent and feet hip-width apart.
- Press into the feet and lift the hips.
- Keep thighs parallel and lengthen the knees forward.
- Lower slowly after several breaths.
Practice tips
- Place a block beneath the sacrum for a supported variation.
- Avoid turning the head while lifted.
Practice note: Keep the movement comfortable for the neck and lower back.
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Understanding Bridge Pose
Bridge Pose is categorized as a beginner backbend pose with an emphasis on Glutes and chest. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.
Common practice points
- Create length before moving into a deeper spinal curve.
- Keep the legs engaged so the lower back does not do all the work.
- Choose a smaller variation if breathing becomes restricted.
Prepare and progress
Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.
Useful preparations
Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.