How to do Bridge Pose
- Lie on your back with knees bent and feet flat, hip-width apart, heels close to your hips.
- Rest your arms by your sides, palms down.
- Press into your feet and slowly lift your hips off the mat.
- Keep your knees pointing straight ahead, in line with your hips and ankles.
- Optionally, roll your shoulders under and clasp your hands beneath you.
- Hold for 5 breaths, then roll down slowly, one part of the spine at a time.
Benefits
- Strengthens glutes, hamstrings and back
- Opens the chest and the front of the hips
- A gentle backbend suitable for beginners
Common mistakes and how to fix them
Knees splaying out to the sides
Fix: Keep the knees hip-width apart; squeezing a block between the thighs helps.
Pushing through the toes
Fix: Press through the heels and keep the feet flat.
Turning the head while up
Fix: Keep the head still and look straight up to protect your neck.
Lifting with the lower back only
Fix: Lead with the glutes and lengthen the tailbone toward the knees.
Easier and harder variations
- Supported Bridge: a block under the sacrum to rest.
- Single-leg Bridge: lift one leg for a strength challenge.
- Glute bridge reps for strength training.
Safety
Avoid if you have a neck injury. Don't turn your head while your hips are lifted. This guide is general information, not medical advice.