How to do Bridge Pose

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: upper back, lower back, shoulders, glutes, hamstrings


Lay on the floor with your knees bent to the sky and your feet under your knees, near to your Glutes. Have your arms flat to the floor along side your body. Pull your belly button to your spine, tuck your tailbone forward to your heels, and then peel your spine off the floor, one vertebrae at a time, lifting your hips up as far as you can. Slowly lower when ready.

Once in the pose it can be tempting just to ‘hang out’. Instead, continually push your feet down into the floor to activate the quadriceps (front of thighs) and ensure the belly stays active.

How to make Bridge Pose easier

Have your arms overhead on the floor instead of alongside the body. Once in the pose you can lift one leg at a time into a vertical position reaching up to the ceiling.

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