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Bridge Pose

What is Bridge Pose?

Bridge pose is a versatile backbend that stretches the hip flexors and opens up the shoulders and chest. Practicing this pose can help restore posture, strengthen the body, improve circulation and help provide overall relaxation.

You may do Bridge Pose in these types of classes:

How do you do Bridge Pose?

  • Step 1

    Lie on your back with your knees bent and your feet flat against the floor. Keep your palms flat as you extend your arms onto the floor.

  • Step 2

    Press your feet and arms into the floor and exhale as you lift your hips towards the sky.

  • Step 3

    Roll your shoulders underneath your body and clasp your hands together, keeping your arms as straight as possible. Keep your thighs and feet parallel and your chin slightly lifted. Hold pose for up to 60 seconds, maintaining your breathing.

How do you modify Bridge Pose?

  • Bridge Pose for Beginners

  • Advanced Bridge Pose

  • Bridge Pose for Weak Shoulders

  • Bridge Pose for Tight Hips

What are the benefits of Bridge Pose?

  • Chest Strength

  • Leg Strength

  • Back Strength

Expert opinion

Bridge pose is also a fantastic gentle alternative for an inversion when you don't feel like standing on your head.

Any time you raise your hips above your heart, your energy flows in the direction towards your heart, thus flushing this area with more oxygen and blood. When blood and oxygen flow in the opposite direction it also helps to revive veins, arteries and organs. Try putting a block or a pillow under your hips for a more supportive and restorative version of bridge pose whilst reaping the benefits of an inversion.

Danielle Franco,Bloom Yoga in New Jersey

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