Bridge Pose
- Beginner
- Yoga
Bridge pose has you lie on your back with your knees bent and feet flat, then press down to lift your hips toward the ceiling. Rolling your shoulders under opens your chest while the hold works your glutes and lower back. Beginners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Glutes, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Lie on your back with knees bent, feet flat near your hips.
- Press your feet down and lift your hips up.
- Roll your shoulders under and open your chest.
- Hold the pose, breathing steadily, then lower slowly.
Form cues
- Keep your knees pointing straight ahead.
- Squeeze your glutes hard at the very top.
- Keep your chin tucked slightly, not tilted up.
Common mistakes
- Knees splay outward under the hips. Keep your knees tracking over your ankles.
- Hips sag low instead of lifting fully. Drive your hips higher until your body lines up.
- Weight shifts onto the neck and head. Keep your weight on your shoulders and feet.
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