Bridge Pose

About This Pose

Lie on the back, feet flat on the mat hip-width apart, press into the feet and lift the hips. Option to interlace hands beneath the pelvis.

How to Practice

1. 1

   Lie on your back with knees bent, feet flat on the mat hip-width apart and close to the hips.

2. 2

   Press the arms flat along the mat, palms down.

3. 3

   On an inhale, press firmly through all four corners of both feet and lift the hips toward the ceiling.

4. 4

   Roll the shoulders under the back and optionally interlace the fingers beneath the pelvis.

5. 5

   Keep the knees tracking over the second toes and the chin slightly away from the chest.

6. 6

   Hold for 5–8 breaths, then exhale and lower the spine slowly, one vertebra at a time.

Benefits

• Strengthens the glutes and hamstrings
• opens the chest and hip flexors