About This Pose

Bridge Pose opens the chest and stretches the spine. It strengthens the legs and can be calming or energizing depending on hold time.

How to Practice

• Lie on back, knees bent
• Feet hip-width, close to sit bones
• Arms alongside body, palms down
• Press feet down, lift hips
• Roll shoulders under, clasp hands
• Keep thighs parallel
• Hold for 30 seconds to 1 minute

Benefits

This pose stretches chest, neck, and spine. It strengthens legs, improves digestion, and calms the brain.

Contraindications

Neck injury requires support under shoulders. Avoid if pregnant in late term.