Bridge
Maya - Pose Assistant
Ask me anything about Bridge
Benefits
Bridge Pose is a beginner-friendly backbend that stretches the chest, neck, and spine, while strengthening the glutes, hamstrings, and back muscles. It can calm the brain, alleviate stress, and improve digestion.
Practice Guide
Lie on your back with knees bent, feet flat on the floor hip-width apart, heels close to your sit bones.
Rest your arms alongside your body, palms down.
Inhale, press into your feet and arms, and lift your hips up towards the ceiling.
Keep your thighs and feet parallel. You can interlace your fingers underneath your back and extend your arms, pressing your forearms and shoulders into the mat to lift your chest higher (rolling shoulders underneath).
Distribute your weight evenly between your feet and shoulders. Keep your neck relaxed, maintaining a natural curve.
Hold for several breaths. To exit, exhale, release your hands (if clasped), and slowly roll your spine down to the floor, vertebrae by vertebrae.
Modifications
Place a yoga block under your sacrum for a supported, restorative version (Supported Bridge)
Lift one leg at a time towards the ceiling (Eka Pada Setu Bandhasana) for a challenge
Hold onto ankles with hands (if accessible and shoulders are open)
Safety Notes
⚠Neck injury (avoid if pressure on the neck is uncomfortable, or ensure proper shoulder support to create space for the neck)
⚠Late-stage pregnancy (consult a doctor, may be uncomfortable)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.