A Step-By-Step Guide to Practicing Bridge Pose

In many of Peloton's Yoga Classes, you may be cued to do Bridge Pose as part of a sequence done while lying on your back. Although it may seem like a simple pose—basically, you lift your hips with your feet planted firmly—there are nuances to keep in mind to make it more effective. Also, some modifications can make it either tougher or less challenging. 

Let's take a look at Bridge Pose, including why it's done and what you can get out of the posture.

What Is Bridge Pose In Yoga?

It may not look much like an actual bridge, but this pose involves lifting the hips while you're lying on your mat, with shoulders and feet providing stability.

Typically, a pose like this (that's done on your back and involves recruiting different muscle groups) is done later in a yoga sequence—meaning after the standing poses and balance poses are completed. That way, your muscles are more warmed up and you can also focus more on stabilizing your shoulders in the group. However, that's not a standard rule—some classes may put Bridge Pose into an initial sequence, for example, as a way to fire up muscles you'll use later, says Peloton yoga instructor Kirra Michel.

"Typically, I sequence Bridge towards the end of class to ensure the spine, hips, and shoulders are warmed up," she notes. "Sometimes, though, I sequence a gentle, dynamic bridge at the beginning to help warm up the spine, glutes, and shoulders."

Benefits of Bridge Pose

Although it may look simple to an observer, Bridge Pose involves a combination of strength, mobility, focus, and endurance. Other major benefits include:

Extends the Spine

Lifting the hips in a way that's supported creates extension in the spine, says Kirra, adding that this is especially helpful for people who sit most of the day at work or school. For instance, Cedars-Sinai notes that sitting for prolonged periods can cause the spinal vertebrae to become compressed over time—which then increases the risk of back pain and slouching, making the problem worse. Regularly extending the spine can counteract this compression.

Stretches the Hip Flexors

Another danger of sitting too much is tightness in the hip flexors, Cedars-Sinai notes. These are the flexors in the front of your hips, and sitting can "shorten" them if you don't stretch. Over time, this can be another contributor to back pain as well as less mobility. For example, you may not be able to squat as deeply when you're exercising or even when you're picking something up off the floor. Bridge Pose helps you get in a position where you're stretching the hip flexors in a safe, effective way.  

Engages the Glutes

Although your core muscles in the abdomen are an essential part of mobility, your glutes play a major role in how well they work, according to Mayo Clinic. The glutes provide stability, and help control movements in a way that builds strength, while also helping keep your spine in a neutral position. The advantages of this combination are profound: You get better balance, more power as you run or jump, and protection for your hip joints as you move.

Calms the Mind

Any pose where the head is below the heart is called an inversion. For example, standing in a Forward Fold where your head is hanging toward your feet, or doing a Headstand or Handstand. Bridge Pose offers this type of inversion in a more modest way, but it still brings the benefits of those poses, says Kirra. "Having your head below the heart calms the mind," she adds.

How to Do Bridge Pose

Here are the steps for a standard bridge pose:

Common Mistakes to Avoid In Bridge Pose

Particularly if the pose is unfamiliar to you, it's easy to hold your breath, especially when your hips are raised. But this makes your muscles tense and can cause you to put too much tension into the shoulders, says Kirra. Another mistake is thinking the pose is not adaptable, even if you're feeling discomfort.

"Try not to be so rigid with it," she adds. "Give yourself permission to explore the shape in your body. For example, if having the feet at hip-width and parallel is hurting your knees or simply isn't comfortable, then step the feet wider or turn the feet out slightly." 

Because Bridge Pose usually involves lifting the hips and holding, then bringing them back down and following with coming back into the pose, one mistake is to go too fast through multiple bridges, Kirra says. The spine needs a few seconds at least to reset and come into a neutral position after the challenge of the first Bridge Pose. 

Another mistake to avoid: Turning the head from side to side. This is problematic because it puts pressure on the cervical spine, says Kirra. Even turning slightly to look around the room can increase muscle tension in the neck. Because of that, she suggests keeping the head and neck in alignment, looking upward (not at your knees or to the sides) and maintaining a natural curve in the neck.

How to Modify or Progress Bridge Pose

Like many poses in yoga, Bridge Pose can be modified to make it more challenging in a way that engages more muscles, or to turn the pose into a more restorative, easy pose. Here are some suggestions for both.

Modifications for an Easier Bridge Pose

If you find Bridge Pose to be too taxing, or feel like you can't get into the pose fully yet, try these modifications:

Modifications for a More Challenging Bridge Pose

If you're comfortable in regular Bridge Pose and you want to progress the pose to be more challenging, try these:

Progressing to Wheel Pose

One advantage to doing Bridge Pose regularly is that it will help you develop muscles that allow you to go into Wheel Pose safely. This pose involves lifting yourself fully off the mat upside down (so your belly and chest are facing the ceiling), anchored by only your feet and hands. "Because Bridge helps stretch and strengthen the thighs, hip muscles, core, and chest, you'll be more ready for Wheel," says Kirra. 

Whether you're trying challenging modifications or just perfecting the standard Bridge so it feels comfortable in your body, you'll be working on boosting your mobility, flexibility, and strength, according to Kirra. And like all yoga poses, the more often you do Bridge Pose, the more practiced you'll feel when it comes up in your yoga classes.