How to Do the Yoga Bridge Pose

The Bridge pose in yoga benefits several muscle groups. The pose's first stage stretches and strengthens the thighs, buttocks and abdomen. The second stage works the upper body.

Instructions

1. Sit upright with your legs stretched out in front of you. Bend your legs at the knee and leave your feet flat on the floor in front of your body.

2. Recline your torso until you are lying flat on the ground, your legs remaining in the same position.

3. Supporting your weight on your shoulders, lift the pelvis upward, firming the abdomen and buttocks.

4. Hold this position for 30 to 60 seconds, either clasping your hands with arms straight underneath your body or stretching them on the floor above your head.

5. Increase your stretch in stage two. Reach your hands up and place them palm down on either side of your head.

6. Lift your entire body off the ground, raising the pelvis above the rest of your body until your back forms a bridge.

7. Hold the position for 30 to 60 seconds, breathing deeply as you hold your body in place.

8. To return from this position, tuck in your chin and lower the back and pelvis slowly to the floor.

Tips & Warnings

• Don't proceed to the second stage unless you want the additional stretch and can hold the position for 30 seconds. The position can benefit you only if you can hold it more than a few seconds. If you can't do the second stage, just hold the first stage longer.